My Plan and Getting Back to the Gym

I am now healed and ready to get back to the gym after my shoulder injury in December.  All of the physical therapy stretching and exercise has paid off and I feel good.  Over the last two weeks I have been staying away from bad food and I am now ready to lift. 

Listed below are the exercises I will concentrate on exclusively for the next 6 weeks.


Weight Lifting Exercises for Chest -----




Flat bench press with bar

Flat bench press with dumbbells

Incline bench press with bar

Incline bench press with dumbbells



The Best Exercises for Back -----



Dumbbell one arm row

Cable lat pulldowns to front

Deadlifts

Bent over back rows w/ bar

Lower back extension

Chin-ups (Pull-ups)

Shrugs for Traps (Dumbbells or barbell)





Weightlifting Exercises for Shoulders --------



Seated military press with bar

Seated dumbbell shoulder presses

Dumbbell side lateral raises

Bent-over dumbbell raises







Weightlifting Exercises for Legs ----- Squats

Leg press

Hack Squats

Stiff-leg deadlifts

Lunges with bar or dumbbells

Calf-raises/presses







Biceps ------ Standing Alternate dumbbell curls

Standing Straight bar curls

Standing Cable curls

Hammer curls (forearms and biceps)







Exercises for Triceps ------



Lying Triceps extension (Skullcrushers)

Close-grip bench press

Cable triceps pushdowns







Abdominals ------



Lying crunches

Leg raises

Cable crunches

Stability ball crunches

Crunches on incline bench