Call it a comeback: get back in the gym with this simple, highly effective training plan - The Return Workout

Men's Fitness, Feb, 2002 by Allan Donnelly

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2. ONE-ARM DUMBBELL ROW (latissimus dorsi, trapezius, biceps brachii) Grab a dumbbell, then lean forward and put your free hand and knee on a bench for support. Tighten and slightly arch your lower back, head held in its natural position. Begin with the dumbbell in a lowered position with your hand facing your body (2a). Keeping your back slightly arched, pull the weight from the floor to your hip (2b). Pause at the top, squeeze, then slowly lower the weight with a small forward arc and repeat.

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3. SMITH-MACHINE SEATED MILITARY PRESS (deltoids--primarily middle and anterior head) Place a flat bench under the Smith-machine bar. Sit on the bench, feet placed firmly on the ground. With your back slightly arched and tight, slowly lower the barbell to neck level, so that your upper arms are slightly past perpendicular to the floor (3a). Pause, then press the weight overhead until your elbows are almost in a locked-out position (3b). Pause, then repeat.

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4. LATERAL RAISE (deltoids--primarily side) Grab a pair of dumbbells and let your hands hang in front of your thighs, palms facing each other (4a). Keeping your knees and elbows slightly bent, raise the weights sideways to shoulder level, turning your wrists so your palms are facing the floor (4b). Pause, slowly return to the starting position and repeat.

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5. BENT-OVER LATERAL RAISE (deltoids--primarily posterior) Stand with a dumbbell in each hand, palms facing inward. Bend forward at the waist (5a). Lift the weights to either side of your head, turning your wrists so your palms are facing the floor (5b). Return to the starting position and repeat.

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DAY 2

6. LEG PRESS (quadriceps, hamstrings, glutes) Sit in the leg-press machine with your lower back arched and tight and pressed against the pad. Position the seat as far down/back as possible. With your toes positioned naturally, place your feet on the pad about three inches wider than shoulder-width apart (6a). Slowly lower the weight, stopping a few inches before your knees touch your chest (6b). Keeping your back and butt pressed firmly against the pad, slowly press the weight upward by pushing through your heels. Pause, flex your legs at the top of the movement and repeat.

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7. DUMBBELL LUNGE (quadriceps, hamstrings, glutes) Stand with your feet close together, dumbbells at your sides (7a). Keeping your lower back tight and slightly arched and your head up, step forward with one leg (7b). Pause, then push yourself back to the starting position, pressing through your heel. Pause, then step forward with the opposite leg. Let the knee of your trailing leg come close to hitting the floor, but do not let your lead knee move over your toe.

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8. LEG EXTENSION (quadriceps) Sit in a leg-extension machine with your back pressed firmly against the pad, hands gripping the sides of the seat for support. Hook your feet under the padded bar; position the leg pad just above the top of your feet (8a). With your head facing forward and your back slightly arched, extend your legs until your knees are almost in a locked-out position (8b). Pause, flex your legs and slowly lower the weight to the starting position. Repeat.