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Old 12-30-2011, 02:45 PM   #5481
icehog3
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Default Re: Pumping Iron with Zemekone and Icehog3

I'd do the basics for weight training until you get back into it, and maybe split my routine into 2 or 3 days.

No need to do shaping/refining movements until you get a solid foundation. That being said, I would hit 2 or 3 of the following movements for each bodypart:

Chest:

Bench press (barbell or dumbbell)
Incline press (ditto)
Dips

Back:

Pull ups
Bent Over Rows
T Bar rows
Cable pulldowns

Legs:

Squats
Leg Press
Hamstring curls

Shoulders:

Military press
Seated press (barbell or dumbbell)
Rear delt flyes (dumbbells)
Shrugs

Biceps:

Barbell Curls
Dumbbell Curls
Preacher Curls

Triceps:

Close grip bench press
French Curls
Pushdowns

Vary your movements, order, weights v. reps, etc. Once you feel you need to add more, you can change the routine to something less basic. Though I have been lfting for 35 years, and still do basic movements (varying weight v reps, order, etc) 90% of the time.
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