After two weeks away, nursing a shoulder injury I was itching to get back into the gym. I was also sent a new workout routine by Kapow and so today was a bit tentative. Moreover, I don't know my own strength (regardless of how strong/weak I am) and some of the exercises I used to do but with differing reps/sets to those specified in the new routine, so I was figuring this new routine out a bit today.
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Foam rolling
Main routine:
3 * 8 Squats (50kg)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (7.5kg) - per leg
3 * 8 Standing Dumbell Push Press (2 * 10kg)
3 * 8 Seated row (41kg)
4 * Max Pull ups (9, 8, 6, 6)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max weighted press ups (5kg) (20, 15, 13, 11)
All the arm related exercises felt pretty difficult, which is understandable considering I was off 2 weeks with a shoulder injury and I've always had pretty weak arm strength anyway. Still it's only week 1 of the new routine and you've got to start somewhere.
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
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