We are back! We have been working hard behind the scenes for many months to ensure the gym is as safe as possible ready for your return. With many of us not performing much weight training since March, it is safe to say we are eager to get back into the swing of things. Below you will find my go to plan for when I have had any substantial amount of time away from the weights. It is designed to hit your upper and lower body twice weekly and ease you back into your regular training with out causing you to be in the sort of pain where you can’t actually train the day after… you know the feeling, we have all done it at some point in the past. You will know you have had a workout and you will strengthen your tendons and ligaments ready for future intense workouts you may have planned. You should still have reps left in the tank when you are finished on each set. Do not take it to failure just yet. Complete this short term programme for 4 weeks and you should be ready to tackle more advanced training

 

Warm up

5-10 mins easy cardio to get the blood circulating, body temperature to rise and heart rate slightly elevated.

 

Mobility – 30 seconds of each

Deep squat

Squat hold

Resistance band face pulls

Resistance band shoulder press

 

Day 1 – Upper body A (3-4 sets of 12-15 reps)

Incline barbell chest press

Flat dumbbell fly

Chin ups

Lat pulldown

Cable Tricep pushdown

Barbell curl

 

Day 2 – Lower body A (3-4 sets of 12-15 reps)

Barbell back squat

Leg extension

Romanian deadlifts

Leg curl

Calf raises

Ab machine or roller

 

Day 3 – Upper body B (3-4 sets of 12-15 reps)

Flat dumbbell press

Cable crossover

Barbell row

Seated Row

Barbell military press

Tricep dips

Seated dumbbell curl

 

Day 4 – Lower body B (3-4 sets of 12-15 reps)

Front squat

Walking lunges

Dumbbell Romanian deadlifts

Leg curl

Hanging leg raises