The Comeback: The First 8 Weeks
General
Beginner
None
Plan Details
The The Comeback: The First 8 Weeks routine by james.derek.duncan is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
After a 7 year hiatus, I'm getting back in the saddle (slowly) with this short and sweet split. Wish me luck! We got this.
Routine detail
Mon
Push
Est. 46 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dip
3 Sets
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dynamic Chest Stretch
2 Sets
Shoulder Stretch
2 Sets
Tricep Stretch
2 Sets
Upward Stretch
2 Sets
Wed
Pull
Est. 49 min
8 exercises
Pull-Up
3 Sets
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Seated Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Thu
Legs + Core Work
Est. 44 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets
Air Bike
3 Sets
Seated Leg Tuck
3 Sets
Dumbbell Side Bend
3 Sets
Dumbbell Side Bend
3 Sets
Plank
3 Sets
Crunch
3 Sets
Any
Active Recovery
Est. 11 min
19 exercises
Dynamic Chest Stretch
2 Sets
Shoulder Stretch
2 Sets
Shoulder Stretch
2 Sets
Tricep Stretch
2 Sets
Tricep Stretch
2 Sets
Dynamic Back Stretch
2 Sets
Dynamic Back Stretch
2 Sets
Toe Touch Stretch
2 Sets
Quadricep Stretch
2 Sets
Quadricep Stretch
2 Sets
Kneeling Hip Flexor
2 Sets
Kneeling Hip Flexor
2 Sets
Sphinx
2 Sets
Hip Stretch
2 Sets
Hip Stretch
2 Sets
Hamstring Stretch
2 Sets
Hamstring Stretch
2 Sets
Glute Stretch
2 Sets
Glute Stretch
2 Sets
