ferlyg 
"Gain 10lbs of muscle in three months. I have not worked out seriously for the past 7 months due to broken bones and other sports-related injuries. I'm looking forward to getting back into my all-time best shape, and surpassing that."
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Day 1 Monday Sets Reps
1. Weighted Cable Crunches 2 15
2. Barbell Squats 1 20
3. Dumbbell Pullovers 1 20
4. One Legged Dumbbell Calf Raises   2 25
5. Chins                             2 6 to 8
6. Parallel Bar Dips           2 6 to 8
7. Overhead Barbell Shoulder Presses 2 6 to 8
Day 2 Thursday Sets Reps
1. Weighted Reverse Crunches 2 15
2. Deadlift 1 20
3. Dumbbell Pullovers 1 20
4. Leg Press Calf Raises        2 25
5. Bent Over Rows 2 6 to 8
6. Barbell Bench Press             2 6 to 8
7. Overhead Dumbbell Shoulder Presses2 6 to 8
The above is my 12-Week 'Get Back on Track' Program. I was injured for 6 months in 2007. One was a blunt-force injury to the knee area, which thankfully, has healed quite nicely without surgury. The other injury was a broken wrist, which still hurts today, but you just have to push through things sometimes, within reason.
I'll stick to this basic routine to get my body into the swing of things. From there, I'll get back into a slip routine specifically for hardgainers. |
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