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I recently had surgery and will have a second opperation in the coming weeks. I've lost 22lbs since my first surgery. I don't anticipate losing anymore weight after my second b/c it's out patient and recover time is a week. It will have been 2 months since my last workout after I recover from my second op.
Currently, I'm 6'2/185 lbs/estimated body fat: 6-8%
Here is what I'm considering as my beging 4 week phase.
Monday:Chest
DB Incline 3x15
DB Flat 3x15
DB Flyes 3x15
Tuesday: Legs
Front Squats 3x15
Deads 3x15
Lunge 3x10
RDL's 3x15
Back Ext 3x15
Thursday:Shoulder/Back
DB Shoulder Press 3x15
Front Plate Raises 3x15
Front Lat Pull Down 3x15
DB Bent Over Rox 3x15
Seated Row 3x15
Friday: Arms
Standing BB curl 3x15
EZ preacher curl 3x15
Incline DB curl 3x15
Dips 3xfailure
Skull Crushers 3x15
Press Down 3x15
The high reps are due to extreme atrophy. I tend to grow more from high reps but become stonger of off low reps. I would appreciate any help you may have to offer
Currently, I'm 6'2/185 lbs/estimated body fat: 6-8%
Here is what I'm considering as my beging 4 week phase.
Monday:Chest
DB Incline 3x15
DB Flat 3x15
DB Flyes 3x15
Tuesday: Legs
Front Squats 3x15
Deads 3x15
Lunge 3x10
RDL's 3x15
Back Ext 3x15
Thursday:Shoulder/Back
DB Shoulder Press 3x15
Front Plate Raises 3x15
Front Lat Pull Down 3x15
DB Bent Over Rox 3x15
Seated Row 3x15
Friday: Arms
Standing BB curl 3x15
EZ preacher curl 3x15
Incline DB curl 3x15
Dips 3xfailure
Skull Crushers 3x15
Press Down 3x15
The high reps are due to extreme atrophy. I tend to grow more from high reps but become stonger of off low reps. I would appreciate any help you may have to offer
