Ok, well I havent worked out for over a year. I got lazy lol. But I made a routine, and im curious what you guys think of it. Please tell me how I can improve it..

Walk 10 minutes
Jog 5 minutes
bench press - 2 sets of 10
curl - 2 sets of 10
Dumbell shoulder presses - 2 sets of 10
Deadlift - 2 sets of 10
Crunches - 3 sets of 15
Lower back press - 2 sets of 10
wrist exercises - 2 sets of 10
dumbell side lateral raises - 2 sets of 10
then squats - 2 sets of 10
Then stretch and leave..

Please help me improve my routine, I need advice!!!

A few questions, I know the day after I workout my first time again I am going to be so sore. How many days do you think I should wait before I go back to the gym?

Also, my inner thighs are hard to work out for some reason. When I try to work out my inner thighs I cant lift so much, and my legs will start to shake :S sometimes I hear a pop. Does anyone know whats up with this?

And whats the difference between bulking and gaining strength? How do I bulk lol? I jut want notiable muscles, I want to get into modeling.

Help me please lol?

k...well...a few things that jumped out at me:

1. I'd dump the wrist exercises, personally.
2. Considering how long it's been, I think you'll have a tough time doing squats and deadlifts on the same day. Think about alternating them.
3. Move each of those to the front of your workout. They'll take most of your energy to perform well.
4. I'm not sure what a lower back press is, but I would swap it with a row, probably.
5. I'd go with a vertical press instead of the lateral raise. Military press, for example.
6. Also lat pulldowns or pullups would balance it out some.
7. Move the curls and crunches to the end.
8. I'm not sure what others thoughts are, but I'd go 3x10 instead of 2x10. If it's two much, make two workouts and go 4 times a week. You'll need to split it up to move your deads off anyhow.

10 reps per set is fine for bulking. Stick to it.

Soreness, just go back when you can. Really a day or two (usually one) off should be plenty unless you've really done some damage.

Good luck.

Hi DEF,

I have recently changed my routine by practicing some of the exercises which you have mentioned. But the problem is, while doing these exercises I get severe pain in my body. So, I stopped practicing these exercises.

Is there any solution to solve my problem????

Woman Issues

Well, that's no good. However, anything causing severe pain is something probably best answered by a doctor (or at least someone here with some form of medical background).

I would first ask what are your personal goals... a little more specific than above. As far as the routine, I would start with lower body. That is key to full body fat loose and great muscle gain.

Really like the squat and deadlift. I would put in leg press or box jumps. Start the workout there. Then You can do the bench. Since you are just getting back into lifting, I wouldn't worry about doing the single joint exercises yet and I would go from bench to dips, dumbbell bent over row, definitely chin ups.

Try to keep it at no more than 8 exercises per workout. I would also wait a few more days until some of the soreness subsides before you go back... rest is the number one key. Also be very careful and I would probably lift a lot less than you think to prevent injury!