I used to train hard when I was in my late teens and stopped due to work shift patterns etc...
However, all change and I've just bought 140kg of weights an Olympic bench with preacher/leg extension attachment and the bars go high enough to help for square. I also have a chinup bar and a decline sit-up bench.
Using the equipment I have to hand what's the best routine for me to do? Bare in mind my weakest bodypart is chest and I'd like to encourage this a bit lol oh and I can only train 4 days a week. I used to train single body parts on each day. But growth is what I am after.
I eat well and clean, however I've just started back on the protien too. So I need a good routine to follow my good eating.
Cheers and any advice is welcome.