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starting work out after a year off

bigdavid Posts: 139 Joined: 2001/04/05	2006/03/05, 10:41 PM i use to work out 5 days aweek , but my new work really got to me,not i want to go back to working out after one year off ,i gained almost 9 lbs , i feel out of shape ,i know i cant bench 325lbs like use too . fastest way to go back on track or how i use to be ? thanks
	2006/03/06, 04:23 AM Start on 3 day routine push/pull/lower body Monday:3x3,2-3 min rest Standing Military Barbell Presses Bench Press Dips Wednsday:3x3 3-5 min rest ATG Squats Romanian Deadlifts -you can do an extra exercise or two for legs if you got the energy...to work on a weakness....step ups, lunges, good mornings,etc... Friday:3x3, 2-3 min rest Bent Over Barbell Rows Chin Ups Hyperextensions I suggest doing a 2-3 warm up sets....and start light although 3x3 implies fairly heavy weight...i suggest you start light....and slowly raise the weight each week...until you're doing the 'true' 3x3 weight....meaning weight u can do for just 3 sets of 3 reps and no more....when it gets light, raise the weight.....you can stick with this program for a few months...another point is to listen to your body....some days you may want to raise intensity and other days lower it...feel free to switch exercises for variations to keep the body guessing....I just listed a sample...