new year new start

[afgan-ali]

i have been so lazy took almost a year off and i payed for it
i wanna start with this plan i thought up, just to get ma body back used to weights and to get some cardio in at same time to save time, what you think any good for someone who is practically starting all over again?? 3 sets 6 - 12 reps for each excercise not including warm ups
Legs
Squats
Leg press
Lunges
Lying leg press
Deadlift
Cardio 20mins

Chest, Arms
Flat
Incline
Decline
Dips
Db curls
Rope pull downs
Barbell curls
Cardio 20mins

Back, shoulders
Pull ups
Bent over rows
Close grip rows
Shrugs
Dumbbell press
Sidelateral raise
Bent over raises
Cardio 20mins

 

[afgan-ali]

day rest in betweeen training days forgot to mention

 

[Big_Guns_Lance]

From what I see I think theres too many exercises. Why not try a full body routine that consists of major lifts and perform it 2-3 days per week starting with light weights. Here's an example;

Back squats
Flat bench press
Military press
Deadlifts

It would be a great start, you'd be stressing the main muscle groups and also all the other little muscle groups. Do 3 sets of 8-10 reps, light weight as i've said to start with and after 3 or so weeks increase the weight.

 

[Bulkboy]

agree with my boy lance give a full body routine a shot for some time to get back into the swing of things and get a pinpoint of where ur strenght is at. after that, id jump on 5/3/1 if i were u

 

[El Freako]

I agree with what's been said: far too many exercises, especially for chest (3 different bench presses WTF?).

Try Bill Starr's 5x5 routine from Madcow, Tim has saved it.
I'd recommend the intermediate since you've had such a long lay-off:

And then of course I recommend 5/3/1 as a follow up. Its easily adaptable to a BB'er routine if thats what you're keen on while still increasing your core lifts. Info here:

PM me if you need further info on the 5/3/1.