I have a question. I just finished up 10 grueling sessions of chemo and radiation. I am not in the shape I was prior to having cancer. For some reason I can’t remember alot of what I did when I trained.
So now I’m getting refamiliar with the machines and free weights. I shrunk alot and want to over time grow my chest and lose my love handles which I somehow got which is weird. This might be a repetitive question but I just can not remember what I did before geeting diagnosed with what I had.
Suggestions comments concerns anyone[/quote]
A comment-you’re one tough son of a bitch.
Next, I will do what I can to help you. Clearly your goal is to gain size and lose fat. For the time being, I would focus on gaining size (unless cutting is more of your choice).
Nevertheless, keep a simple routine. I’m willing to go into more detail with you if need be, but just use a simple split such as:
Day 1: Chest/Triceps, Day 2: Back/Biceps, Day 3: Legs, Day 4: Legs, Day 5:Repeat a day or rest, day 6: repeat a day or rest, day 7:REST
For all things, stick with the basics; they work and that is what gets everyone bigger (including me). For Chest, stick with DB Flat Bench, Incline Bench, and then something like Flyes to get more blood to the area. For triceps, dips, skullcrushers, french presses, pulldowns, and/or DB Extensions will suffice. For Biceps, use Barbell Curls, Dumbbell Curls, Pinwheel Curls, Preacher Curls. For Legs, use squats, stiff legged deadlifts, leg presses, and toe raises. For Shoulders, use seated DB Press, lateral raises, and rear delt raises; shrugs too.
However, there are many more exercises to choose; I just listed most of the basics. As far as rep schemes, I would use all rep ranges. I like to ramp up to heavier weight (i.e. start out with higher reps and doing the majority of your sets with lower reps). Like aforementioned with the exercises, there are many choices; just be sure to incorporate all rep ranges.