i liked this for a while
monday: chest, tris
tuesday: back, bis
wednesday: basketball
thursday: shoulders, tris
friday: leg destruction
sat / sun: soccer, basketball when available
but i never know what are good exercises to do other than the basics. bench press, dead lift, etc. that and i'm still dealing with a rather weak shoulder (recovering from injury), a bad back, and have a surgically repaired right knee.
i'm thinking of just doing cardio and yoga or something for a while...then going back to lifting.
Most routines I come up with are just me cherry picking certain motions from other "set" routines. However, I always make sure to keep the big complex moves worked in as a big focus. I will always have deadlift, squat, pull-ups (palms away), bench, incline, and overhead press mixed in to some degree. If you are just starting out or getting back into lifting, I would start with these and go ultra heavy in a RPT style for probably 2 months or until your large muscles are recovering in the same day. At that point, can work in more moves to isolate muscles (I do a TON of extra shoulder work myself).
If you feel pretty comfortable with your strength level and want more lean/lanky muscle build, then drop the weight down and go for 12-15 reps and maybe even toss in another set or 2 on each move.
For flexibility and agility....you just have to stretch, do some yoga and put in the time doing agility exercises. This will probably be a much time sink than the actual weight training.
know any good workout program for leaning out? i was doing heavy weight training but i'm losing my speed and flexibility, which is not what i want to do. i'm playing basketball again and doing cardio, but i dunno what else to do.
1 day of missage will be fine. I just got off a 3 week hiatus myself. Switching to a new routine and gonna toss in a new supplement for a couple months to see if I can get my recovery time lower so I can push harder. Trying to make sure I don't plateau but I am also trying to quasi cut at the same time so its a fine balance.
lol
