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    Registered User oncewasinshape's Avatar
    Join Date: Jun 2014
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    Question How does my lifting plan/routine look?

    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)

    Reverse-grip Tricep Pull Downs 70 2-3 sets (6-8 reps)
    Tricep Pull Downs 3-4 sets 85 (2-3 sets, 9-10 reps) 100 (1-2 sets, 6-8 reps)
    Weighted Bench Dips (using two benches) 2-3 sets 45 (6-8 reps)
    Close-Grip Dumbell Press 5-6 sets 55 (2-3 sets, 10-12 reps) 60 (2-3 sets, 8 reps)
    Tate Press 3-4 sets 25s (10-12 reps)

    Sat: Back and Bis (+ Forearms)
    Hammer Curls 25s 5-6 sets (3-4 sets, 10-12 reps) 30s (2-3 sets, 6-8 reps)
    Dumbbell Reverse Curls 25s 2-3 sets (6-8 reps)
    Two-Arm Dumbbell Curls 3-4 sets 35s (1-2 sets, 6-8 reps) 30s (2 sets, 10-12 reps)
    Seated Alternating Dumbbell Curls 2 sets 30s (10-12 reps)
    Cable Bicep Curls 3-4 sets 85 (6-8 reps)
    One Arm Overhead Cable Curls 4-5 sets per arm 40 (8-9 reps)

    Close-Grip Lat Pull Downs 4 sets 85 (10-12 reps)
    Close-Grip Reverse Lat Pull Downs 4 sets 85 (10-12 reps)
    Shrugs 4 sets 55s (2 sets, 8-10 reps) 60s (2 sets, 6-8 reps)
    Machine Flys (pump between sets) 4-5 sets 85 (8-10 reps)
    Straight-Arm Lat Pulldown 3 sets 70 (6-8 reps)
    One-Arm Dumbbell Rows 4 sets 35s (2 sets, 10 reps) 40s (1-2 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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