Had to take a new job this time last year. Flew all over the country from April till December of last year doing electrical work. Then got a "local" position with them till April of this year. The local position had me driving back and forth over 3 states. No time to train. Now, I got a new Job. Home every night, no over night/week long travel. Been back in the gym for about 2weeks. Weak as a kitten. My Training partner of 7years also dropped out of gym while I was gone. checked in on him after I got this new job offer 3weeks ago, so both of us are back in the gym after a year long hiatus. Below is our rebuilding plan. Can't do the dumbbell plan as written yet, but we plan to be able to some time over the coming months (up to the 70's). Been keeping everything light, just working on stamina and endurance for now. Will tweak the routine from time to time but this is the rule of thumb for now.
* signifies a superset or giant set.
A Week MONDAY
Rotator Therapy/Abs
BENCH Boards & Chains sets of x5
Machine Flat Press 4x6
3way delts 3x10 eachway (front,side,rear)
*Triceps Pushdowns 3x10
*Overhead Triceps ext. 3x10
TUESDAY
Rotator Therapy/Abs
Deadlifts HEAVY 2x3's example: 2x3x135 2x3x225 2x3x315 2x3x405 etc...
Partial Pulls 3x5
Bentover Rows 3x10
Shruggs 3x10
Hypers 4x10
*Leg Curl/Standing calves 4x10
*Leg Ext/Seated Calves 4x10
THURSDAY
Rotator Therapy/Abs
Flat Machine Press 4x6
Incline 3x10
Overhead press 5x10
3way delts 5x10
Face pulls 4x10
Upright rows 4x10
*Triceps Overhead ext 10x10*
*Biceps curls
*Triceps pushdowns
SATURDAY
Rotator Therapy/Abs
SQUATS 2x5's
HACK SQUAT 4x10
Hypers 4x10
*Leg curl/standing calves 4x10
*Leg Ext/seated calves 4x10
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
Week B MONDAY
DB Press 3x10x40 2x10x50 2x10x60 2x10x70 2x10x80 2x10x90 2x10x100 2x10x120
Machine press 4x6
3way Delts 3x10
*overhead triceps ext 3x10
*Triceps pushdowns 3x10
Week B TUESDAY
Rotator Therapy/Abs
Stand on Plate Pulls 2x3's
Rack pulls 2x3's
Hammer Mach LPD 6x10
seated cable rows 4x10
*Leg Curl/Standing calves 4x10
*Leg Ext/Seated Calves 4x10
THURSDAY's stay the same
SATURDAY's stay the same
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
Week C
MONDAY is WEEK A or B depending how it falls in the rotation.
TUESDAY
Rotator Therapy/Abs
Box pulls 2x3's
Partial pulls 4x5's
Hammer Mach LPD 6x10
1arm row 3x10
Shruggs 3x10
Hypers 3x10
*Leg Curl/Standing calves 4x10
*Leg Ext/Seated Calves 4x10
THURSDAY stays the same.
SATURDAY stays the same.
