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    Registered User adamellisdj's Avatar
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    Coming back from Injury

    Hey guys. Looking for a bit of advice please.

    Coming back from Injury and found this plan (below)

    It's less sets and only 3 days a week.

    I'm hoping that this will reduce the stress on my shoulder and help ease me back into things.


    Diet is clean. I'm about a 161lbs atm and My Fitness app suggests 3020 calories a day to put on 0:5lbs a week.

    Currently I am on around 2500 calories and building it slowly for my return on Nov 1st.


    I know plans are subjective and everyone always has an opinion, but how does this look for easing me back into bulking?

    I plan on getting back to Coolciadas PPL plan once I am back into the swing of things.


    ------


    3 Day split

    With 4-day and 5-day splits becoming more and more popular amongst the bodybuilding and fitness community, it seems that 3-day splits are slowly dying away. What many people don't realize is that 3-day splits can be just as effective, if not more so than 4- or 5-day splits, which generally don't allow sufficient time for recovery.

    So if you're just starting out, have been experiencing difficulty in choosing a new split or have reached a plateau of late, then you've come to the right place.



    WARM-UP:


    BEFORE ALL YOUR WORKOUTS I ENCOURAGE YOU PERFORM A PROPER WARM-UP TO PREVENT THE CHANCES OF AN INJURY OCCURRING AND ALSO TO 'LOOSEN YOU UP' AND GET YOU BOTH MENTALLY AND PHYSICALLY PREPARED TO PERFORM AT YOUR BEST.

    Here is a suggested warm-up; you do not have to follow this but at least make sure you warm-up by first by raising your body temperature slightly (till you break a light sweat) and then performing some dynamic stretching and mobility drills:

    WARM-UP: (1 CIRCUIT, 30 SEC REST BETWEEN EXERCISES)
    * Burpees x 30 sec
    * Jumping Jacks x 30 sec
    * Jump Rope x 30 sec
    * Split Shuffles x 30 sec

    DYNAMIC STRETCHING:
    * Do a full body stretch routine



    The workout will be split into 3 different body groups, each designed to allow for adequate amount of rest and also made to be completed in a short amount of time. Workout should take no longer than 1 hour, but should be a minimum of 45 minutes. If you have a partner, rest when your partner is doing their set and vice versa.


    DAY 1 - CHEST, TRICEPS, DELTS:

    * 2 x 10 Flat Dumbbell press
    * 2 x 10 Close-grip bench press
    * 2 x 8 Dumbbell flyes
    * 2 x 8 Seated Tricep Dips
    * 2 x 10 Bent Over Tricep extensions
    * 2 x 15 Front Plate raise
    * 2 x 15 Side Plate raise

    Abs x 2 (3 sets)


    DAY 2 - REST:


    DAY 3 - BICEPS, BACK, TRAPS, FOREARMS:
    * 3 x 10 Barbell curls (try wide and close grips too)
    * 2 x 10 Seated Bicep curls
    * 2 sets of Pullups to failure (if you can do them)
    * 2 x 10 Lat pulldowns
    * 2 x 10 Bent-over Rows
    * 3 x 10 Wrist curls
    * 2 x 10 Dumbbell shrugs
    * 2 x 10 Shrugs

    Oblique x 2 (3 sets)


    DAY 4 - REST:


    DAY 5 - QUADS, GLUTES, HAMSTRINGS & CALVES:

    * 3 x 10 Squats
    * 3 x 10 Barbell deadlifts
    * 3 x 10 Leg press
    * 2 x 10 Leg extensions
    * 3 x 10 Calf raises
    * 3 x 10 Leg curls

    Abs x 2 (3 sets)

    DAY 6 - REST.

    DAY 7 -
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