Hi

Having turned 30 last year i decided to try and 'get in shape'.
I have had to start slowly having suffered 2 left achilles tendon ruptures in 2010 and am slightly limited as to what i can do, especially for lower body and cardio to an extent.

My goal is to achieve a lean but muscular physique. I appreciate that's probably one of the hardest thinks to do (bulk and cut simultaneously) but it is coming along slowly.

I'm putting my exercise routine up here and if anyone has any tips or recommendations for it, feel free to contribute.
I've also put my diet in the appropriate forum section so again, I welcome any suggestions to help me reach my goal

J

Body Part
Exercise Name Rest Time Reps Sets Track

Chest
Barbell Bench Press 120 Sec. 5 7

Chest
Dumbbell Incline Bench Press 90 Sec. 7 4
Chest
Dumbbell Fly 90 Sec. 7 4

Chest
Dumbbell Incline Fly 75 Sec. 7 4

Triceps
Lying Close-Grip Barbell Triceps Press To Chin 60 Sec. 8 3

Triceps
Triceps Pushdown - Rope 60 Sec. 8 3

Triceps
Barbell Close Grip Bench Press 90 Sec. 8 3

Wednesday Back, Biceps, and Forearm
Body Part
Exercise Name Rest Time Reps Sets

Back
Barbell Bent Over Row 75 Sec. 6 3
Back
Barbell Deadlift 90 Sec. 5 5
Back
Wide-Grip Lat Pulldown 60 Sec. 8 3

Back
Cable Seated Row 75 Sec. 6 3

Back
Underhand Pull down 75 Sec. 6 3

Biceps
Dumbbell Concentration Curls 75 Sec. 8 4

Biceps
Hammer Curls 60 Sec. 8 4

Biceps
Barbell Curl 60 Sec. 8 4

Back
One-Arm Dumbell Row 60 Sec. 8 3

Back
Bent over DB flye 60 Sec. 8 3

Friday Shoulders Add/Edit | Delete

Body Part
Exercise Name Rest Time Reps Sets

Shoulders
Barbell Shoulder Press 90 Sec. 6 5

Shoulders
Dumbbell Shoulder Press 90 Sec. 6 4

Shoulders
Dumbbell Arnold Press 90 Sec. 6 4

Shoulders
Dumbbell Lateral Raise 75 Sec. 6 4

Shoulders
Dumbbell Front Raise 60 Sec. 6 4
Shoulders
Barbell Shrug 75 Sec. 8 4

Shoulders
Dumbbell Up Right Row 60 Sec. 6 4

Upper Legs
Iron Cross 75 Sec. 8 3

Saturday Abs Add/Edit | Delete

Body Part
Exercise Name Rest Time Reps Sets

Abs
Leg Pull-In 60 Sec. 8 3
Abs
Air Bike 60 Sec. 8 3
Abs
Cable Seated Crunch 60 Sec. 8 3

Abs
Alternate Heel Touchers 60 Sec. 8 3
Abs
Plate Twist 60 Sec. 8 3
Abs
Crunches 60 Sec. 8 3

Abs
Swiss ball side crunch with rotation 60 Sec. 8 3
Abs
Seated barbell side twists 60 Sec. 8 3

ANY Legs Add/Edit | Delete

Body Part
Exercise Name Rest Time Reps Sets

Upper Legs
Leg Press 90 Sec. 6 6

Upper Legs
Dumbbell Lunges 60 Sec. 8 3

Upper Legs
Dumbbell Step Ups 60 Sec. 8 3

Upper Legs
Single Leg Extensions 60 Sec. 8 3

Lower Legs
Calf Press On Leg Press Machine 60 Sec. 8 3

Upper Legs
Lying Leg Curls 60 Sec. 8 3