Originally Posted By: southend
Finally back in the gym after 6 long months!

Monday's Chest/Calves Routine: (4 sets = 1 warm-up, 3 working sets)
Flat Bench - 4 sets
Incline Barbell - 4 sets
Incline Dumbell Flye - 3 sets
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Seated Calf press - 4 sets
Standing calf press - 4 sets
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Tuesday's Back Routine
*warm-up Pullover Machine - few sets, get blood in the last
Barbell Row (overhand grip) - 4 sets
Dumbell Row (single arm) - 3 sets
T Bar Row - 4 sets
Weighted Chins - 4 sets w/45lb plate attached

I am so fuckin sore after hitting the weights after six months but so happy to be back feels great


I hear ya, southend. It can be hard going consistently in the winter.