Help with a new routine....

[lilbg]

Well I had to take about 4-5 months off for my wrist to heal up as good as its gonna get.  Id really like to get back into things but have been using the same routine for years only changing it every so slightly.  Please oh please give me something different.  Here is what it has looked like in the past..

Mon - Chest/Tri - Flat barbell, incilne dumbell, incline flys, dips, Rope pull downs, tricep extensions
Tues - Back/Bi - Lat pull downs, seated lat rows, bent over lat rows, barbell curls, incline db curls
Wed - cardio/abs
thurs - legs/calves - squats, leg curls, extensions, standing calve raises
Fri - Shoulders - DB press, lateral raises, shrugs, and I forget what is called.. but you sit flat bend down and raise to work the rear delt... DB Rear delt?

Thanks for any advice.  I know I need to put dead lifts in my routine but have always avoided them becuase they felt uncomfortable on an old knee injury.. Id like to try them again tho.  Thanks for any advice!!!

[AVBG]

Chest/Tri - add close gripp Bench press
Back - Add chins remove pulldowns
legs - Add stiff legg deadlifts
Shoulders - Add upright rows remove shrugs

[dontknowit]

Haven't been a while in the game?

Fullbody, no excuses.

The routine you posted is for somebody who's advanced and can perform a couple of exercises without soreness the next couple of days.

Three times a week,
two exercises for the majormuscle,
leg, back and chest,
one exercises for the small muscles,
shoulders, biceps, triceps.

After two weeks, train four times a week, one day upperbody (including shoulders), the other day legs and arms.

After four weeks change to an advanced routine.


Do not, I repeat, do not make the mistake wanting to much in to short notice. This routine is simple, gets your muscles acknowledges again to the exercises, and it's only for four weeks.
You know that you won't to press the same weights again, so it's better to train the muscle multiple times a week with the lower weight and make better progress. Within two weeks you will train the muscle for 6 times and go to the next level.

[lilbg]

Thanks for the input.. im already doing a very light full body routine to get back into the swing of things.  Is there another change anyone would make to my routine?  Feel free to change it up as much as possible because im looking for a change.