I've been back into lifting since Jan 1st and I'm wondering if my workout spread looks okay:
Avoiding the folowing exercises due to some previous injuries: Skullcrushers, Seated Tricep Press, Wide-grip Lat Pulldowns. My weakspots from memory were triceps, shoulders, and legs.
Previous injuries I've had are a small bicep tear, hernia (pre-workout days), and shoulder dislocations/joint instability in the hips. I have no access to barbells at my apartment gym so everything has to be machines/dumbbell based. I am planning on buying a 25 lb bar and some 10s/25s/45s so that I can do some front squats in the apartment/other exercises I can't accomplish in the apartment gyms?
Mon: Legs and abs
Leg Extension (115) for 8-10 reps + Seated Leg Curls (100) 8-10 reps (I do 6-7 sets of these back to back)
Seated Calf Raises (start with 60s and move to 70s) 25-30 reps each for 4-5 sets
Lunges (reverse and regular) 30s: 2 sets (8-10 reps each) 35s 2 sets (6-8 reps each)
Dumbbell Clean/Squat 35s 3-4 sets (6-8 reps each)
Crunches: 3 sets to failure
Planking: 3 sets to failure
Weighted Ab Crunch Machine (60) 3-4 sets at 85 lbs (8-10 reps each)
Tues: Off
Wed: Shoulders
Military Press 4 sets 40s 2 sets (8 and 6 reps) 35s 2 sets (10 and 9 reps) rest is 15-20 seconds between sets
Arnold Press 3 sets 30s (8,7,7)
Side Lateral Raises 4 sets 15s 2 sets (12 and 10 reps) 20s 2 sets (8 and 7 reps)
Face Pulls 3 sets 70 lbs (6-8 reps)
Flys 2-3 sets 20s (6-8 reps)
Modified "chicken wing" Shoulder Raise (cannot find the name of this) 25s (3 sets per arm, 8-10 reps)
Machine Shoulder Press (I use these as a pump between sets) 85 (3-4 sets, 6-8 reps)
Thurs: Off
Fri: Chest and Tris
Dumbbell Bench Press 4 sets 60s (4-5 reps), 55s (8-9 reps), 50s (2 sets, 11-12 reps) <<<<< toning down the weight for now, feeling a bit of instability in the right rotator cuff
Incline Dumbbell Bench Press 3 sets 45s (6-8 reps) 40s (2 sets, 10-12 reps)
Butterflys (pump between sets) 4-5 sets 85 (2 sets, 12 reps) 100 (2-3 sets, 8-10 reps)
Hammer Grip Dumbbell Bench Press 30s 2-3 sets (8-10 reps)
Leverage Chest Press 115 (2-3 sets, 8-10 reps)
Decline Pushups 2-3 sets (6-8 reps)
Any thoughts/adjustments I should make are greatly appreciated. I built this workout around my old lifting plan from long ago with some adjustments for injuries and new exercises. As of right now I've been noticing my strength rising (almost 2/3s of the strength I used to have is back).
Last edited by oncewasinshape; 02-09-2016 at 01:36 AM.
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