Today was a tough transition back to exercise... I noticed my HR to be much higher than it typically would for an easier bodybuilding session like this... still have some mild symptoms, but I am trending in the right direction and had more energy today than I've had since getting sick again.
A.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
-Complete, 55#
B.
Pull Ups
3 sets x 8-12 reps*
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
*x2 reps Push-ups after each set
-3x10 + 20 unweighted
C.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-Complete, 3x15 straight arm banded lat pull-downs
D.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.
-One arm KB Row w/ 70#, 2x10
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
2 sets x 'Durante Core'
-Complete, 2x5#
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-Complete, 2x5#
G.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x10 with 75#
H.
Double KB Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.
Standing Calf Raises
2 sets x 8-15 reps
-2x10 on each movement, 2x70# for the shrugs, BW on calf raises
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