Beginner...Not Sure What to Do After 5 Weeks Out...?????
I started working out in Oct. 06 and trained w/ a program from the boards thru the beginning of Dec., however I did not have access to weights once on break (i'm in college). It's been 5 weeks since I've worked out and I'm not sure if I should keep with the first part for a few more weeks to get back into the routine...
Weeks 1-8
Monday
Upper Body Day - (90-120s rest between sets)
Flat BB Bench Press/Incline DB Bench Press - 3 x 8-12*
WG Pullups (or WG Lat Pulldown)/ DB Rows - 3 x 8-12*
DB Standing Shoulder Press/BB Military Press - 3 x 8-12
BB CG Bench Press/DB Lying Tricep Extensions - 2 x 8-12
DB Bicep Curls/DB Incline Bicep Curls - 2 x 8-12
Friday
Lower Body Day - (90-120s rest between sets)
BB Back Squats/BB Front Squats - 3 x 8-12*
BB Stiff Legged Deadlifts/Hyperextensions - 3 x 8-12
DB Lunges/BB Lunges - 3 x 8-12*
BB Standing Calf Raises/Machine Seated Calf Raises - 2 x 8-12
Weighted Crunches/Weighted Twisted Crunches - 2 x 8-12
OR
should I just go ahead and start with the second half of the plan regardless of the fact that I haven't worked out in a while...
Weeks 8-16
Monday
BB Rows/WG Pullups - 4 x 4-8*
WG Lat Pulldown /Cable Rows - 3 x 6-10
Cable Curls /BB Preacher Curls - 2 x 6-10
Wednesday
BB Deadlifts/Leg Press - 5 x 4-8*
Hamstring Curls/Romanian Deadlifts - 3 x 6-10
DB Side Bends/Cable Crunches - 2 x 6-10
Friday
Chest Dips/BB Incline Bench Press - 4 x 4-8*
DB Seated Shoulder Press/BB Seated Shoulder Press - 3 x 6-10
BB Skull Crushers/Cable Pushdowns - 2 x 6-10
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