dark_venom
New member
Hey guys, I’m at a point where I’m to get back into the gym after suffering some pretty crappy injuries. Both shoulders are crap now to where I can barely reach behind me to hold the bar on squats, one knee was banged up, pinched nerve etc. In any case I’d like to hear everyone’s thoughts on the basics (reps, sets, etc.) Here’s where I’d like to begin:
Day 1 – Legs
Squats (freeweight) – legs wider than shoulder width apart to add more ham/glute
Leg Press or sled (machine)
Leg extensions
Leg Curls
Seated Calf raises (machine)
Standing Calf raises (smith machine)
Day 2 – Chest, Tri’s, Shoulders
Flat bench (dumbbells)
Incline bench (dumbbells)
Tricep kick backs (dumbbell)
Cable exercise to finish tri’s
Lateral raises (dumbbells)
Pull aparts (cables)
Day 3 – Back, Traps
Deads
One-armed rows
Pulldowns
Seated Rows
Shrugs
I’m thinking of going with the 10-8, 8-6, and 6-4 range on reps for each exercise. Vets, I’d like for you to chime and assist with this routine, please remember it’s been a while and I need to shake off some gym rust. Cardio will be on an elliptical I have at home with is 25-30 minutes a day, 3 or 4 times a week, usually in the a.m.
Day 1 – Legs
Squats (freeweight) – legs wider than shoulder width apart to add more ham/glute
Leg Press or sled (machine)
Leg extensions
Leg Curls
Seated Calf raises (machine)
Standing Calf raises (smith machine)
Day 2 – Chest, Tri’s, Shoulders
Flat bench (dumbbells)
Incline bench (dumbbells)
Tricep kick backs (dumbbell)
Cable exercise to finish tri’s
Lateral raises (dumbbells)
Pull aparts (cables)
Day 3 – Back, Traps
Deads
One-armed rows
Pulldowns
Seated Rows
Shrugs
I’m thinking of going with the 10-8, 8-6, and 6-4 range on reps for each exercise. Vets, I’d like for you to chime and assist with this routine, please remember it’s been a while and I need to shake off some gym rust. Cardio will be on an elliptical I have at home with is 25-30 minutes a day, 3 or 4 times a week, usually in the a.m.