Ok, here's what I'm doing to get my joints, ligaments and tendons back in shape. I plan on doing this routine for at least one month, and probably 2 before making any major changes.
Split is a Push/Pull/Legs (M,W,F) with cardio (M-Tr and either Sat, Sun or both) 30 minutes on the bike M,W and either 45 minutes on the bike or 30 minutes on the elliptical the other days.
I will spend about 10 minutes pre-workout to stretch my muscles and get my heart pumping a bit.
I will be doing 1 set of 20 reps, 1 set of 15 reps and 1 set of 10 reps for each exercise unless noted.
Monday: Push
Incline Bench Barbell Press
Cable Tricep Extensions
Machine Pec Flyes
Abs (3 sets at bodyweight to near failure)
Reverse Hyperextensions (3 sets at bodyweight to near failure)
Cardio
Tuesday: Cardio
Wednesday: Pull
Machine Horizontal Row
Machine Lat Pulldown
Machine Rear Delt Flyes
Dumbell Arnold Curls
Obliques (3 sets at bodyweight to near failure)
Cardio
Thursday: Cardio
Friday: Legs/Shoulders
Leg Press
Calf Raise
Quad Extensions
Hamstring Curls
Rotating Shoulder Press
Dumbell Shrugs
Lateral Shoulder Raise
Sat: Rest
Sun: Cardio
MB
Split is a Push/Pull/Legs (M,W,F) with cardio (M-Tr and either Sat, Sun or both) 30 minutes on the bike M,W and either 45 minutes on the bike or 30 minutes on the elliptical the other days.
I will spend about 10 minutes pre-workout to stretch my muscles and get my heart pumping a bit.
I will be doing 1 set of 20 reps, 1 set of 15 reps and 1 set of 10 reps for each exercise unless noted.
Monday: Push
Incline Bench Barbell Press
Cable Tricep Extensions
Machine Pec Flyes
Abs (3 sets at bodyweight to near failure)
Reverse Hyperextensions (3 sets at bodyweight to near failure)
Cardio
Tuesday: Cardio
Wednesday: Pull
Machine Horizontal Row
Machine Lat Pulldown
Machine Rear Delt Flyes
Dumbell Arnold Curls
Obliques (3 sets at bodyweight to near failure)
Cardio
Thursday: Cardio
Friday: Legs/Shoulders
Leg Press
Calf Raise
Quad Extensions
Hamstring Curls
Rotating Shoulder Press
Dumbell Shrugs
Lateral Shoulder Raise
Sat: Rest
Sun: Cardio
MB
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