Back in the day, when I lost over 70 pounds on a ketogenic diet, I was doing a 5-day split and loving it! 10 years and Fathering 3 kids later, I'm back at square one. I know the best thing I can do for my body (other than diet) is a 3x full body workout, at least for now as I get back into shape and lose the weight again. So, I'd like a second opinion or any positive criticism that could help me get started on the right foot.
Here is the plan I've drawn up as a basic full body workout. I've tried to cover all the major muscle groups and get in some good exercises for each, but I'm open to suggestions. I do 3 sets of 12 for each, aiming for exhaustion on each working set. (2 working sets, warm up at 80%)
1. Chest: Flat Bench Press (I thought of alting inc/dec/flat)
2. Back: Bent Over Row
3. Shoulders: Shoulder Press
4. Quadriceps: Laying Leg Extensions
5. Hamstrings: Leg Curls
6. Biceps: EZ-Bar Curls (or DB iso)
7. Triceps: EZ-Bar Skull Crushers
8. Abs: Crunches & Leg-Ups
I feel I could get great use out of some squats, but I'm afraid to over tax my legs, that was always a difficult one for me. Leg days would leave me utterly exhausted, but it still felt great and I never had any pain or discomfort.
Thanks for any ideas or suggestions, I'm already having a blast getting back into shape!
NOTE: I do everything at home. I have an olympic weight bench with leg attachment. I also have a large collection of bars and DBs, plus tons of cardio stuff, but that's not the focus of this post.