Starting Training After Illness

Hey everyone,

About 2 months ago I became very ill. Diagnosed with pneumonia followed by: mono hepatitis, liver inflammation, strep throat, thrush infection, bronchitis.

I’m just getting over it now, and looking to start training again this week.

Although never a large guy, 6’1" 180 at my best, during my illness I lost 15lbs which dropped me to 155lbs. I lost all of my strength and am looking to get it back.

I’ve had some problems with visible imbalances in muscle in the past, and was wondering if it would be better to start with dumbbells or bar work for the most part (chest/shoulders).

I was hoping for some criticism and advice about the program that I have prepared:


Dumbbell Bench: 3 x 10-12
Flat Dumbbell Fly: 3 x 15
Incline Dumbbell Bench: 3 x 10-12
Cable Crossover: 2 x 15

Seated Dumbbell shoulder press: 3 x 10
Seated Dumbbell Lat Raise: 3 x 15

Behind the head Lat Pulldown: 3 x 10-12

tricep x2 (haven’t decided on which exercises to do for these)
bicep x2


Squat: 4 x 8
Laying Leg Curl: 3 x 20
Leg Press: 3 x 10
leg extensions: 3 x 15
Body Weight Calf Raises: 1 x 100


back x3-4
Wide Grip Lat Pulldowns: 3 x 15
Seated Cable Row: 3 x 10
One Armed Dumbbell Row: 3 x 10-12
Narrower Grip Lat Pulldowns: 3 x 15

Seated Dumbbell Front Raises: 3 x 15
Bent over lateral raises: 3 x 10

bicep x2(again, haven’t chosen exercises for these… but assumed different ones from monday would be best)
tricep x2

I would also squeeze abs and cardio in a few times a week.

Any advice or criticism would be greatly appreciated.