This month I’ll be easing into a routine. Going to keep the weights really light for a bit. It’s been at least a year since I picked up a barbell, so I need to take it easy for a bit. For the first couple of weeks it is easy to get your muscles sore, which is bearable but uncomfortable. When doing squats for the first time in a while I am prone to getting leg cramps, which while painful, could cause injury if they stiffen up at the wrong time. It’s pretty easy to detect when it starts though, and I will usually just stop my sets if I am starting to cramp up.
The pounds listed will be for the first week. If I am free of cramps I will increase the poundage each following week. By the end of the month I should be at my limit, then the real building can begin!
Monday - Chest
| Barbell Bench Press | 3x10 95 |
| Dumbbell Flies | 2x10 15 |
| Dumbell Incline Press | 2x10 bar |
| Situps | 3x15 |
Tuesday - Arms
| Barbell Curls | 3x10 bar |
| Lying Triceps Extensions | 3x10 curl bar |
| Dips | 2x5 |
| Pully Pushdowns | 3x10 15 |
Wednesday - Legs
| Squats | 3x10 bar |
| Leg Curls | 2x10 20 |
| Leg Extensions | 2x10 15 |
| Calf Raises | 3x10 15 |
| Situps | 3x15 |
Thursday - Shoulders
| Dumbbell Shoulder Presses | 3x10 15 |
| Upright Rows | 2x10 curl bar |
| Wrist Curls | 2x10 curl bar |
| Reverse Wrist Curls | 2x10 curl bar |
| Dumbell Side Laterals | 2x10 5 |
Friday - Back
| Deadlifts | 3x10 bar |
| Dumbbell Rows | 3x10 20 |
| Lat Pulldowns | 2x10 15 |
| Pullups | 2x3 |
| Situps | 3x15 |
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