URGENT, Need help with my Program

Dead__Meat

So I started back in the gym after a 12 month lay off. I just started being trated for depresion and been prescribed Efexor XL so im hoping to offset the inevitable weight gain caused by the drug.

Looking for a critique of my program. Looking to up my cardio fitness and build some muscle. If I rember the two dont exactly go hand in hand

Weight Split into two routines preformed alterative mornings 6 days a week.
Mornings

A

Incline Bench 3 sets 8 reps
Standard Bench 3 X 8
Deckine Bench 3 x 8

B
DB Curl 12, 10, 8, 8
Machine Shoulder Press 12, 10, 8, 8
Superset
Incline Curl\ Hammer Curl 3x 8
Tricep Pull Down 3 x 8
Lateral Raises 3 x8
Overhead Tri cep exstension 3 x 8
Bent over Later Raise 3 x 8
Lying Tricep Exstension 3 x 8
Dumbell Shrugs

Doing My cardio in the evening, once again 6 days a week
Treadmile with a incline of 3.5
Started at 30 minutes and have been increasing the time by one minute everyday. Up to 45 minutes now
Once finished
Cold shower followed By 10 minutes in the sauna x 3



Comments suggestions PLEASE, Oh should also ad Im a vegitaerian getting most of my protean post work out from low fat milk and unsalted nuts


Oh IM 5 9 AND WEIGHT 75 KG

yomchi

If I can say anything really quickly is that you're taking on too much too soon after a year from training. You'll end up burnt out and exhausted from 6 days training twice a day which will eventually 'p' you off. Especially if your a veggie and not getting huge protein amounts, this means your recovery time will be prolonged.

VIS VIRES

Hi dead meat first of all as jon has already said i think you are doing too much too soon at least have 2-3 days in every 7 rest until you get back used to things you don't want to burn yourself out,from looking at your program you have a lot of isolation exercises in there i would suggest you base your program around compond lifts e.g.bench press,military press,chin ups,pull ups for upper body.Is there a reason you don't do any leg exercises i would suggest you don't ignore them you need to be doing some squats deadlifts and lunges for your lower body.......

Dead__Meat

Hi Guys. I want to avoid workin my legs. As there getting a bit of a pounding from the running

brianon

If you are doing a fair bit of running ehich I suspect you are from your 'pounding' comment then you really should be doing lower body work, especially squats. If done right (deep etc...) they'll strengthen your legs and protect your knees from the pounding.