My foot for 4 months was in a cast so iv got out of shape. At the gym this is what i do
elliptical machine for 21 minutes.
bench: 10x4 reps of 190 the **** is hard
shrugs: 10x4 of 60 pounds
curls: 30 (15 each arm)xx with 30 pounds
leg press: 10x4 of 270
back of the bicep machine worker thing lol: 30x4 of 120
and another back machine thing: 14x4 of 70
The the next day Ill do all swimming or sprints. so monday: weights, tuse: cardio, weds: weights, thurs: cardio, fri weights, sat: free day, sunday: cardio. I just dont like running right now beacause it hurts my knees, thats why im trying to get rid of some of the weight. Sprints are ok, but running miles on hard ground hurts.
I’m 6’2 297