just a little background info: i started working out when i was around 13 and was in pretty good shape ( i even posted a lot on thsi forum) so after working out for about a year to 1 1/2 i was about 5' 10" and about 150lbs with almost no fat... then i started to miss workouts because of friends and other things and im the kind of person who finds it hard to start once ive stopped the cycle so since then for a little more than 6 months now i havent really worked out (maybe an average of 1 workout a week but i doubt it) and im pretty sure i lost a whole lot of muscle mass... so these are current stats:
6' 0" (182cm)
154lb (70kg)
no clue what bf% is though id guess its around 15%-17%
so can someone please construct some workout routine that would be good for me (the goal being gaining muscle mass)....
equipment:
dumbbells, rubber bands with different difficulties, big ball thing, elyptical and a treadmill..
i appreciate all the help in advance....
looking to get back into working out....
Moderators: Boss Man, cassiegose
single leg pistol squats getting to at least parallel x as many as you can adding wt if you can do sets of 8
inverted row x 12 which can be done using treadmill hand rails if you don't have a bar handy
handstand push up x as many as you can increasing range of motion as you go
db row x 12
push up x 12 elevating feet or increasing difficulty when needed
band face pulls x 15 using multiple bands if needed
prone ab brace x 2mins
go through this 3 times x 3/week...rest 1min btw circuits
inverted row x 12 which can be done using treadmill hand rails if you don't have a bar handy
handstand push up x as many as you can increasing range of motion as you go
db row x 12
push up x 12 elevating feet or increasing difficulty when needed
band face pulls x 15 using multiple bands if needed
prone ab brace x 2mins
go through this 3 times x 3/week...rest 1min btw circuits