just got back into the gym after injury, while injured i lost around 2 stone and have lost between 20-30kg of the the major lifts alot i know its pretty demoralising.
im kinda trying to go all out to gain the size and strength i lost and also making my routine fairly sport specific to rugby as i try and get back into playing shape. ive been doing this routine for a couple weeks now but just wondering how you guys would rate it. its a simple 4 day upper and lower body split designed to target the big muscle groups.
monday: lower body with some core specific
horizontral leg press
for my core i circuit between hanging leg raises and renagade rows
incline dumbbell bench
narrow grip bench
narrow grip pull ups
all of these excerices ive been doing 3 sets of 12,10 and 8 reps, however after 2 months i will switch to 5x5 to gain some extra stregth for a month then return to 12,10,8 and keep cycling like that or atleast that was the plan