Full body routine help

[Frank C]

I’m 38 years old 165 pounds at 67 inches and for the 100th time trying to get back into shape. Listed below is what I came up with for a beginner routine to do the first 6 to 8 weeks to get myself back into the habit of being active. At the end of those 6 to 8 weeks I’m hoping I’m in good enough shape to move on to a more challenging routine.

My diet is ok but needs some work, I drink a protein shake after working out and eat 5 meals a day for around 2100 calories. Only real garbage I take in is 1 spoon of sugar in my coffee in the morning, other then that I drink nothing but water and eat mostly chicken/fish/lean beef and tons of veggies.

So the question is, does anyone see any glaring holes in this beginner’s routine? and what would you recommend I do after I finish this off?

3 days a week full body routine done with moderate weight
Dumbbell Squat: 3 sets, 8-10 reps
Calf raise 3 sets 8-10 reps
Dumbbell Row: 3 sets, 8-10 reps
Bench Press: 3 sets, 8-10 reps
Shoulder Raise: 3 sets, 8-10 reps
Alternate standing Bicep Curls: 2 sets, 8-10 reps
1-arm Triceps Extensions: 2 sets, 8-10 reps

Off day; light cardio, abs.

 

[Trek]

Looks like a very solid routine. I am a big fan of deadlifts so you might try those for variety. Great start and if you see some faster results don't wait the full 8 weeks to kick it up a notch. Doesn't getting back in shape feel gooood!

 

[mfpd]

I would focus on the big 3: Squat, Deadlift, Bench. To try to hit full body routine, in addition to the big 3, you could add military press, bent row (underhand grip to hit bicep as well) and some shrugs. Getting back into shape, you should focus on compound exercises and forget the isolation exercise like 1 arm extensions and curls. Doing those 6 exercises above will hit all of the major muscle groups and not require you to spend hours in the gym each day.