Simon90
Moderator
How does this look for training natty. Going into 5th week back in gym. I was thinking if it’s still too soon To be jumping back into the way I trained before the lockdown. With usually 1 main working set and 1 back off set.
Follow the below as 3 days a week alternating each week?
Or would it be better adding an extra day of training one on one off?
week 1
monday-upper
Wednesday-lower
friday-upper
Week 2
Monday- lower
wedensday- upper
friday- lower
UPPER
Follow the below as 3 days a week alternating each week?
Or would it be better adding an extra day of training one on one off?
week 1
monday-upper
Wednesday-lower
friday-upper
Week 2
Monday- lower
wedensday- upper
friday- lower
UPPER
- Bench Press: 4 sets of 5 reps
- Rows: 4 sets of 5 reps
- Shoulder Press: 3 sets of 5 reps
- Pull-Ups/Downs: 3 sets of 6-8 reps
- Bicep Curls: 2 sets of 10 reps
- Tricep Extensions: 2 sets of 10 reps
- Lateral Raises: 2 sets of 12 reps
- Squats: 5 sets of 3-5 reps
- Leg Press: 3 sets of 6 reps
- Lunges: 2 sets of 8 reps
- Leg Extension: 2 sets of 12 reps
- Hamstring Curl: 2 sets of 12 reps
- Calf Raises: 3 sets of 15 reps
- Rear delt raises 2 sets of 12 reps