Here are my workouts as of lately
Chest/tri day (doc says avoid flyes until novemberish)
daily stretch routine + 2 sets of pushups to failure
flat dumbbell press 4-5 sets 12-15 reps
incline dumbbell press 4-5 sets 12-15 reps
rope tri pulldown 4-5 sets 12-15 reps
single arm cable tri pulldowns 4-5 sets 12-15 reps
Body weight dips 3 sets 20 reps
ab roller and cable crunches 3 sets 12-15 reps
treadmill cardio @20 mins (jogging speed-sometimes walking lol)
back/bis
bent over rows 4 sets 12-15 reps
stiff arm pull downs (sometimes dumbbell method) 4 X 12-15
dumbbell single arm rows 4 each x 12-15
low pulley cable row or seated row machine 4x12
lat pulldown (wide grip and close grip) 3 each x 15
single arm cable curls 4 each x 15
hammer curl 2 sets top row gauntlet
decline ab crunch 3x12
lying leg lifts 3x20
cardio @20min
shoulders/lags
squats 6x12–15
sissy squats 3x12
leg ext 4x10
leg curl 4x10
calf raises 4x15
Shrugs 4x15
dumbbell shoulder press 4x10
front plate raises 4x10
ab roller/planks
no cardio
I’ve been following this regiment for a few weeks now and will continue to until November/December at which point I will attempt to increase weight/lower rep range and increase frequency while limiting volume... also I want to jump on a light dose blast of deca/test/dbol.
thanks for your patience while I’ve been recovering from injuries and bitching about life in merica.
I shall return to form and no longer be ashamed of doing yard work shirtless. Soon.