Had a cast around my leg removed 2 weeks ago. I wasn't able to train much because of transport issues but I managed to train once a week. I'm about to figure out a new workout program cycling the volumes and intensity. I thought of something going like this :
Day 1 : Chest/Triceps
Weighted Dips or Incline DB Press
Reverse Grip Bench Press or Close Grip Bench Press
Military Press or Upright Rows
Day 2 : Cardio
Day 3 : Lower Body
Squats or Deadlifts
SLDL or Leg Curls
Day 4 : Cardio
Day 5 : Back/Biceps
Weighted Pull-Ups or Bent-Over Rows
Seated Rows (palms facing each other) or Lat Pulldowns
Barbell Curls or EZ Preacher Curls
DB Hammer Curls on Inclined bench
Day 6 : Rest
Day 7 : Cardio
Weeks 1-2 : Low Volume, Low Intensity... just to get back on track without hurting myself or my leg.
Weeks 3-4 : Med Volume, Med Intensity
Weeks 5-6 : Low Volume, High Intensity
Weeks 7-8 : High Volume, Med Intensity
Weeks 9-10 : Low Volume, High Intensity
Weeks 11-12 : Med Volume, High Intensity
Weeks 13-14 : Low Volume, Med Intensity
Weeks 15-16 : High Volume, High Intensity
Then start over week 1 to 16.
Cardio would always be around 60-70% Heart Rate for 20-30 mins. Although I'd throw a few HIIT sessions now and then.
Any Inputs on the setup, exercises or anything else?