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Zoltan99 · July 3rd, 2009, 02:47 AM

I haven't lifted strictly in some time (5 years), but have lifted off and on throughout that time. My main reason for lifting is so my body burns more calories in everyday functioning along with exercise to hopefully loose weight faster. My mid back also has started to hurt and I think this may be due to muscle weakness.

I lifted in HS and we had a mostly power lifting routine which I really like and it enabled me to gain a lot of muscle really fast. We basically did a 3 day cycle (Chest/Tri, Back/Bi, Legs/Shoulders) which was repeated along with cardio daily.

I want a routine which takes about 1-2 hours a day including cardio, that is safe. I really dont want to deteriorate my back and body by doing things like squats. Im open to it all. Here is what I already have.

Chest Flat Bench
Chest Incline Bench
Chest Decline bench
Chest Flys

Triceps Close Grip Bench Press
Triceps Push Downs
Triceps Upward Dumbell Extensions
Triceps Lying Barbell Extension

Back Cable seated Row
Back Front Pull-down
Back Straight Leg Dead lift
Back Bent over Row

Biceps Cable Curl
Biceps Dumbell Curl
Biceps Preacher Curl Cable
Biceps Dumbell Concentration Curl

Legs 45° Leg Press
Legs 45° Calf Press
Legs DeadLift
Legs PowerLift barbell squat

Shoulders Barbell Shrug
Shoulders Cable Straight Arm Pulldown
Shoulders Dumbell Shrug
Shoulders Shoulder Press

Thank you all.

July 3rd, 2009, 02:47 AM	#1 (permalink)
Zoltan99 Junior Member offline Join Date: Jul 2009 Posts: 8 Thanks given: 0 11 thanks in 6 posts Rep Power: 0	Critiqe new Lifting Plan I haven't lifted strictly in some time (5 years), but have lifted off and on throughout that time. My main reason for lifting is so my body burns more calories in everyday functioning along with exercise to hopefully loose weight faster. My mid back also has started to hurt and I think this may be due to muscle weakness. I lifted in HS and we had a mostly power lifting routine which I really like and it enabled me to gain a lot of muscle really fast. We basically did a 3 day cycle (Chest/Tri, Back/Bi, Legs/Shoulders) which was repeated along with cardio daily. I want a routine which takes about 1-2 hours a day including cardio, that is safe. I really dont want to deteriorate my back and body by doing things like squats. Im open to it all. Here is what I already have. Chest Flat Bench Chest Incline Bench Chest Decline bench Chest Flys Triceps Close Grip Bench Press Triceps Push Downs Triceps Upward Dumbell Extensions Triceps Lying Barbell Extension Back Cable seated Row Back Front Pull-down Back Straight Leg Dead lift Back Bent over Row Biceps Cable Curl Biceps Dumbell Curl Biceps Preacher Curl Cable Biceps Dumbell Concentration Curl Legs 45° Leg Press Legs 45° Calf Press Legs DeadLift Legs PowerLift barbell squat Shoulders Barbell Shrug Shoulders Cable Straight Arm Pulldown Shoulders Dumbell Shrug Shoulders Shoulder Press Thank you all. Last edited by Zoltan99; July 3rd, 2009 at 02:56 AM.