New all over body routine advice.

[Oman0115]

Hi,

I've been injured since december and have just started to get back in to the weights (Damn rotator) currently though I've dropped the weight right down and gone for 12 reps with solid form. I feel ready to start re building and putting weight on. I just want some advice really. I'm not a big fan of single muscle group sessions, I find training like that boring. I've put this routine together and was wondering what people thought, is it too much to start with, will it build strength, has anyone done anything similar but better? Cheers.

Here goes :

DAY 1

Wide grip pull ups / Flat dumbell press / Bent over row / Squats / Deadlift

DAY 2

Close grip pull ups / Power Clean / Front raises / Shrugs / seated dumbell curls

DAY 3

clean & press / Incline dumbell press / Calf raises / Romanian deadlifts / Dips

*Abs to be done after one of the sessions.

[JC82]

Hi mate. I don't want to be too critical and it's hard to say don't go back to single/opposing muscle group sessions. My advice is if you are going to split everything up, try and get an exercise for each muscle group in twice a week. You have done for chest - where you can train flat dumbells heavy, then train the other exercise lighter and with more speed. It depends what your recovery is like but the old fashioned 4x10sets of everything for a bit of size is going to kill you on Monday... Chins, rows, squats and deadlifts? Too much unless you vary the set/reppage etc. I find 4 sessions allows me to get two goes at each muscle group a week - a heavy strength day and an explosive speed day.
I'm out of training with a broken rib so have plenty of time to be too critical but trying to help!

[dope540]

Day one, do either squats or deadlifts. Doing both is gonna day your body a bit.

Day two, drop the raises, shrugs and curls. Just do chins, add in a pressing move and front squats.

Day three, swap the calf raises and Romanian deadlifts for a squat and a row.