Recover/Maintain "Phase 1" workout...
This is my plan to commence this Monday, while my ankle heals, as well as to do the appropriate supplementation and diet, considering my reduced activity.
....What do you think? Any suggestions?
2X PER WEEK.......MON/THURS?
CHEST:
BENCH PRESS 4x10
DUMBBELL BENCH PRESS 4x10
SHOULDERS:
SEATED DUMBBELL PRESS 4x10
LATERAL RAISE FRONT & SIDE 4x10 ea.
2X PER WEEK ALTERNATE DAYS TO ABOVE..........TUES/FRI?
TRICEPS/BICEPS:
SEATED DUMBBELL CURLS 4x10
SEATED HAMMER CURLS 4x10
BACK/LATS:
CHINNING 4xmax.
ON THE 3 REMAINING DAYS.......WED/SAT/SUN?
ABS/OBLIQUES:
CRUNCHES W/LEGS ELEVATED ON COUCH 4x20
SEATED DUMBBELL SIDE BENDS 4X20 EACH SIDE
TWISTS W/15 JB. BAR 1X100
__________________
"it's always a good day to start lifting"
Flex Magazine, Mar. '07, pg.44
"There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistant basis, and a desire to succeed. This is what I mean when I say accept your limits and when the time is right, you will push right through your limits time and time again, mentally and physically."
--Steve Justa
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Might consider slow, pause, staggered reps on the lighter weights to keep the intensity level up.
Linear Mode
