Full Body Weekly Split

[Fresh Start]

Hi All,

At the suggestion of members here, I came up with this at home 3 day a week total body workout plan and would like to know what any of you might think? I have a simple DB weight rack with 10, 20, 25, 30, 40 & 50 pound DB's, and an adjustable bench. I searched a number of sample spilts online and customized one to what you see below, tried to design it to avoid as much spine pressure as possible as to not aggrevate my sciatic nerve, which can be very sensitive.

 

[Algz]

Just start it and see how it feels and adjust .. don’t neglect your calves though.. lol. Also Don’t forget pushups dips pull-ups that bread and butter alongside dumbbells.. I lived like that for 10 or more years.. I would only do squats 1x in a week but don’t know what your goals are..

What’s the meal plan, is the main key to success.. Also what does “success “ mean for you?

 

[Skud008]

Get a pullup bar. Other than that it looks decently well rounded, start going for it and see how you do on it. Some exercises may or may not be harder on your joints as you age (seated dumbbell press comes to mind), so just be conscious of that as you get into it. I'm also gonna suggest getting a back extension bench (roman chair) if you can squeeze it. Lower back and really the entire posterior chain is often neglected by many lifters but strengthening those areas is what's gonna keep your posture upright as you age and prevent future back issues, especially if you've spent any significant portion of your life working while seated at a desk.

 

[unseen423]

Get a pullup bar. Other than that it looks decently well rounded, start going for it and see how you do on it. Some exercises may or may not be harder on your joints as you age (seated dumbbell press comes to mind), so just be conscious of that as you get into it. I'm also gonna suggest getting a back extension bench (roman chair) if you can squeeze it. Lower back and really the entire posterior chain is often neglected by many lifters but strengthening those areas is what's gonna keep your posture upright as you age and prevent future back issues, especially if you've spent any significant portion of your life working while seated at a desk.

Great advice!! I have a garage gym which I used for a few years as my primary workout spot and found that my posterior chain was getting neglected- hams particularly.


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