So I've asked a few questions, read a few posts, looked at dozens of workout routines, read heaps of articles, thought about my current fitness levels/concerns, thought about my goals, and have finally come up with a 2mth routine to start me on my way.
It is partially based off of the The Eakin Workout from the workout database, but I have adapted it to suit my current short term goals and tried to be a little creative at the same time.
This routine is done on Mon, Wed, Fri with in between days being rest days. Week 1 - Monday is performed @ 50%/RM. Wednesday is performed @ 60%/RM. Friday is performed @ 80%/RM. Week 2 - Performed in reverse. Week - 3 All workouts performed @ 70%/RM. Week - 4 performed @ 100%/RM. Then increase RM by 10% and repeat 4 week cycle.
Traps Dumbbell Shrugs - 8 Reps X 3 sets
Shoulders Front Dumbbell Raise - 8 Reps X 3 sets
Chest Bench Press - 8 Reps X 3 sets
Chest Decline Bench Press - 8 Reps X 3 sets
Chest Butterfly - 8 Reps X 3 sets
Tricep Press/ Dumbbell - 8 Reps X 3 sets
Tricep Push Down/ Rope - 8 Reps X 3 sets
Biceps Close Grip EZ Bar Curl - 8 Reps X 3 sets
Abs Cable Crunch - 8 Reps X 3 sets
Lats Wide Grip Pulldown - 8 Reps X 3 sets
Middle Back Seated Cable Row - 8 Reps X 3 sets
Lower Back Hyperextensions - 8 Reps X 3 sets
Hamstring Laying Leg Curls - 8 Reps X 3 sets
Hamstring Seated Leg Curls - 8 Reps X 3 sets
Standing Calf Raise - 8 Reps X 3 sets
Quads Leg Press - 8 Reps X 3 sets
Forearm Wrist Curl - 8 Reps X 3 sets
Now I know your all going to yell at me cause I haven't included squats, deadlifts, military press etc... but the reason for this is because of my lower back an knee concerns. I thought it best to just strengthen and condition them before I go to the next level.
Time is not an issue for me so doing a full body workout on those days is not going to be a hassle. The idea was to do as much of my body as often as possible. I'm a little overweight but apart from my lower back and knees I am fairly fit. As far as cardio goes I intend to do that @ home on my eliptical cross trainer along with my stretches each morning before I go to the gym.
So fire away - let's know what you think.