Comeback Workout: 3-Day Split | |||
---|---|---|---|
Weeks 1-4 | |||
Monday: Back, Shoulders | |||
1 | Wide-Grip Lat Pulldown | 3 Sets | 12-15 Reps |
2 | Seated Cable Rows | 3 Sets | 12-15 Reps |
3 | Front Dumbbell Raise | 3 Sets | 12-15 Reps |
4 | Dumbbell Lateral Raise | 3 Sets | 12-15 Reps |
5 | Dumbbell Rear Delt Row | 3 Sets | 12-15 Reps |
Tuesday: Cardio | |||
Wednesday: Triceps, Legs | |||
1 | Close-Grip Barbell Bench Press | 3 Sets | 12-15 Reps |
2 | Triceps Extension | 3 Sets | 12-15 Reps |
3 | Front Barbell Squat | 3 Sets | 12-15 Reps |
4 | Calf Raises | 3 Sets | 12-15 Reps |
5 | Machine Leg Curl | 3 Sets | 12-15 Reps |
Thursday: Cardio | |||
Friday: Biceps, Traps, Chest | |||
1 | Ez-Bar Preacher Curl | 3 Sets | 12-15 Reps |
2 | Dumbbell Hammer Curls | 3 Sets | 12-15 Reps |
3 | Barbell Shrug | 3 Sets | 12-15 Reps |
4 | Barbell Incline Bench Press | 3 Sets | 12-15 Reps |
5 | Dumbbell Fly | 3 Sets | 12-15 Reps |
Comeback Workout: 3-Day Split | |||
---|---|---|---|
Weeks 5-8 | |||
Monday: Back, Shoulders | |||
1 | Pull-Ups | 3-4 Sets | 8-10 Reps |
2 | Bent-Over Barbell Row | 3-4 Sets | 8-10 Reps |
3 | Seated Dumbbell Press | 3-4 Sets | 8-10 Reps |
4 | Dumbbell Lateral Raise | 3-4 Sets | 8-10 Reps |
5 | Cable Rear Delt Fly | 3-4 Sets | 8-10 Reps |
Tuesday: Cardio | |||
Wednesday: Triceps, Legs | |||
1 | Bench Dips | 3-4 Sets | 8-10 Reps |
2 | Triceps Pushdown | 3-4 Sets | 8-10 Reps |
3 | Barbell Reverse Lunge | 3-4 Sets | 8-10 Reps |
4 | Standing Barbell Calf Raise | 3-4 Sets | 8-10 Reps |
5 | Machine Leg Curl | 3-4 Sets | 8-10 Reps |
Thursday: Cardio | |||
Friday: Biceps, Traps, Chest | |||
1 | Chin-Up | 3-4 Sets | 8-10 Reps |
2 | Concentration Curls | 3-4 Sets | 8-10 Reps |
3 | Dumbbell Shrug | 3-4 Sets | 8-10 Reps |
4 | Dips - Chest Version | 3-4 Sets | 8-10 Reps |
5 | Dumbbell Fly | 3-4 Sets | 8-10 Reps |
Comeback Workout: 3-Day Split | |||
---|---|---|---|
Weeks 9-12 | |||
Monday: Back, Shoulders | |||
1 | Weighted Pull Ups | 3-4 Sets | 4-6 Reps |
2 | Bent Over Two-Dumbbell Row | 3-4 Sets | 4-6 Reps |
3 | Standing Military Press | 3-4 Sets | 4-6 Reps |
4 | Dumbbell Lateral Raise | 3-4 Sets | 4-6 Reps |
5 | Barbell Rear Delt Row | 3-4 Sets | 4-6 Reps |
Tuesday: Cardio | |||
Wednesday: Triceps, Legs | |||
1 | Dips - Triceps Version | 3-4 Sets | 4-6 Reps |
2 | Lying Triceps Press | 3-4 Sets | 4-6 Reps |
3 | Barbell Squat | 3-4 Sets | 4-6 Reps |
4 | Seated Calf Raise | 3-4 Sets | 8-10 Reps |
5 | Romanian Deadlift | 3-4 Sets | 8-10 Reps |
Thursday: Cardio | |||
Friday: Biceps, Traps, Chest | |||
1 | Barbell Curl | 3-4 Sets | 4-6 Reps |
2 | Hammer Curls | 3-4 Sets | 8-10 Reps |
3 | Dumbbell Shrug | 3-4 Sets | 8-10 Reps |
4 | Weighted Dips - Chest Version | 3-4 Sets | 4-6 Reps |
5 | Dumbbell Fly | 3-4 Sets | 8-10 Reps |