help me get back!!!!!!

[fullspeed]

Alright I've quit going to the gym for about three months now due to some family trouble. Now I feel like I've lost most of my upper body mass but my legs still look pretty good due to my line of work I guess. Can anyone help me with a new routine, My old one wasn't much of one, just whatever I felt like at the time, for that muscle group. I try to go to the gym on mon,wed,& fri.Any help would be appreciated. Thanks

 

[no regrets]

hmm, I like my split but it's a 5 day split. Are you only able to train 3 days a week?

 

[toodles]

day one--deadlifts
day two--bench
day three--squat

I've been following this routine throwing in different stuff like curls, skull krushers, military press, t-bar row, stiff leg deadlifts, and weighted ab work as secondary exercises and have made nice gains on 3 days a week.

 

[gottabadrash]

start off slow an build back into it..... 3 day split is best way to do it period..

 

[Eze]

Monday- Chest/Delts/Tri

Wednesday - Back Width/Back Thickness/Bi

Friday - Calves/Hammies/Quads

Pick one exercise per bodypart. Try and stick to compound movements. 100% intensity!

 

[WannaBe]

Mixing it up always has shock value. Even taking 7 days off for complete recovery is awesome for breaking a plateau. Was forced to take 8 days off and came back strong as hell.

 

[parker210]

try the 5x5 method its very simple

 

[blackjack]

day one--deadlifts
day two--bench
day three--squat

I've been following this routine throwing in different stuff like curls, skull krushers, military press, t-bar row, stiff leg deadlifts, and weighted ab work as secondary exercises and have made nice gains on 3 days a week.

ive made more gains using this setup in 6 months than i did when i was doing a 5 day "bodybuilding" style routine for years. man what a waste of time that was.

 

[fullspeed]

Thanks alot guys, I think im back on track, but every time I leave the gym I feel like I'm going to hurl. I've been pushing pretty hard, I'm not sure if thats it or if it's my shakes. Thanks again for the advice.