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

[ILLUSTRATION OMITTED]

WORKOUT

DAY 1 (MONDAY) Back/shoulders

EXERCISE                                      SETS        REPS

Close-grip lat pull-down                       4       * 15, 8-12
One-arm dumbbell row                           3          8-12
Smith-machine seated military press            3          8-12
Standing lateral raise                         2          8-12
Bent-over lateral raise                        2          8-12

DAY 2 (WEDNESDAY) Legs/calves
Leg press                                      4       * 15, 8-12
Dumbbell lunge                                 3         10-12
Leg extension                                  2         10-12
Lying leg curl                                 2         10-12
Standing calf raise                            3         12-15

DAY 3 (FRIDAY) Chest/triceps/biceps
Bench press                                    4       * 15, 8-12
Incline dumbbell press                         3          8-12
Reverse barbell curl/Standing barbell curl     3          8-12
Triceps bench dip                              3          8-12
Alternating crunches                           3         15-25

* warm-up set