I happen to make it back to the gym today (I only managed to go Thursday) and hadn’t gone since then or before then because I was stuck in my rut, but since coming back, my workouts will be starting off “easy” due to not wanting to over exert myself since it has been a little while since performing the lifts — and I want to gradually bring back what is left of my muscle memory; in hopes it will help to get back to normal in routine. I still have the same days/routine but the weight is a little lighter for now. The workout wasn’t long today but it did feel good.
Warm up:
- DB chest press: 4 x 25, 30 lbs
- Rear delt machine: 4 x 25, 20 lbs
- Triceps extension machine: 4 x 25, 20 lbs
Workout:
- Barbell floor press: 3 x 8. 75 lbs
- Barbell floor press: 3 x 8, 90 lbs
Tri-sets:
- Cable straight arm pull down: 3 x 10, 70 lbs
- Cable face pull: 3 x 10, 50 lbs
- DB standing triceps overhead extension: 3 x 10, 20 lbs
Tri-sets:
- DB floor press: 3 x 10, 60 lbs
- Standing DB shoulder press: 3 x 10, 40 lbs, 30 lbs, 20 lbs
- Seated DB triceps overhead extension: 3 x 10, 20 lbs
Supersets:
- DB lateral raise: 3 x 10, 20 lbs
- DB front raises: 3 x 10, 10 lbs
Shay-lon Moss
ACSM Certified Personal Trainer
Sponsored Athlete
Owner of Confident Fit, LLC
Exercise Science Degree
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