Quote (Mesonychid @ Jun 5 2011 02:58pm)
Hey Raynor, I haven't been able to lift for the past couple of months and I was wondering if you knew a way for me to jump back into it without shocking my CNS too badly, but without wasting the workout.
Doing a 4 day split with:
Mon Chest
Tues Back/traps
Thurs Bi/tri
Fri Legs/delts
I would actually recommend doing an upper body/lower body split...like this
Day 1 - Upper
Day 2 - Lower
Day 3 - OFF
Day 4 - Upper
Day 5 - Lower
Day 6 - OFF
Day 7 - OFF
This is MUCH better to get back into the swing of things...stick to very basic exercises for 3 sets per exercise + 1 warmup set (total of 4 sets). Do it like this...
Set 1 - 15 reps warmup
Set 2 - 12 reps working weight
Set 3 - 10 reps slightly heavier
Set 4 - 8 reps moderately heavy
Do this:
Upper Day - (switch between the two exercises listed each week...so basically do each exercise ONCE per week per muscle group...ie: bench press on day 1, and DB flat bench on day 4)
DB Flat Bench Press or Regular bench press
Lat Pulldowns or Cable Rows
Front Raises or Lat Raises
DB Shrugs or Barbell Shrugs
EZ-Bar Curls or DB Curls
Tricep Cable Pulldowns or DB Tricep Kickbacks
Hanging leg raises or Decline Situps w/ weight plate
Lower Day -
Squats or Leg Press
DB Lunges or Barbell Lunges
Seated Leg curls or Laying leg curls
Seated leg extensions (always do these, no alternative)
Seated calf raises or Standing calf raises
Hip Abbductor or Hip Adductor (abduction goes in, adduction goes out)
enjoy