i havent really worked out in a few years

[greyhound189]

and i need a good training split to help me break myself in.....just signed up at the new xsport in chicago (south loop) it opens next week and i cant wait to get in shape again

 

[Get_Swole]

good split there
I like this in a 4 day
mon.-chest calves
tues.-back
wed. off
thurs.-shoulders traps hams
fri.-bi's tri's quads

 

[sweetcar1968]

im really enjoying my current split:

chest tris
cardio abs
bicepts forearms
cardio abs
sholders back
all legs forarms
day off


each day I spend about 45mins to 1hr. working well for me since im a beginner, dont forget the diet!!

 

[Presser]

i like 2 on 1 off 2 on 2off

 

[mcgaret]

there is a million ways to split. My recomendation is to start SLOW. Through the years
I have noticed that the ones who come back and do too much too soon dont stick around.
If you havent been working out then even two medium sets per muscle will be a good
start. Dont try to do what you were doing before you stopped. Slowly increase intensity
and volume and you shouldn't get burned out. Also start with a workout that fits your
schedual. I wouldn't START with a 6 day a week workout. Start SLOW. Just my opinion. Let us know how and what your doing.

 

[greyhound189]

oh im gunna ease in real slow....i went yesterday and i just did 20 mins on the eliptical machine 3 sets of lat pulldowns, 3 sets of cable rows and 3 sets of curls....when i let go of the lat bar i could feel a cramp begining to pull my arm in and i had to grab it and pull it out all while making sure nobody was looking

 

[Get_Swole]

haha i know that feeling all too well. Just ease back in and you will be back in no time. Just stay consistant thats the hardest part when your just getting back in.