Hello all, this is my first post and damn it is good to be here.
I am currently doing a bit of a random workout mostly because I have very limited equipment my gym membership expired and I do not feel like buying another month when I am only going to be here for another week.
So here is my plan on getting back in the saddle.
Military Press: 3 warmup sets 10 reps 2 workout sets of 8-10
Laterals: 3x10 reps then 3 drop sets back to back
Bent over laterals: 3x10 reps then 3 drop sets back to back
One arm Dumbbell press: 3 sets of 8-10
Front plate raises: 45lbs 10x10 (just because 45lbs isnt that heavy)
Pull ups: 3xfail
Deadlifts: 3 warmup sets, 2 working sets 8-10
T-bar rows: 3 sets 8-10 then strip plate sets till there is no weight
Barbell Rows: 3x8-10
Croc rows: 3x20
Hyperextensions: 3x20 holding a 45 plate
Jump rope: 1 minute on 30 seconds off for 20 sets
Bench: 3 warmup sets 2 working sets 8-10
Flyes: 3x8-10 trying to go pretty heavy on these
Weighted dips: 3x10
Incline dumbbell press: 3x8-10
Leg curls: warmup 3x10, 4x10 working with 20 partials immediately after the last set
Squats warmup 3x8, working 4x8
Leg press: 3x20
Hip thrusts: 3x10
Dumbell Lunges: 3 sets
Donkey calve raises: 3x20
Seated calf raises: 3x15
Close grip bench: Warm up 2x8-10, 3x8-10
Weighted neutral grip chins: 3x8-10
Barbell curls: 3x8-10
Skull crushers: 3x8-10
Concentration curls: 3x10
Tricep kickbacks: 3x20
How does it look? Questions/comment/concerns always welcomed.