| 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 |