watch this space!

Legs and Calves
Seated Calf Raises – 10 sets, 10 to 20 reps
Standing Weightless Calf Raises – 4 sets, 25 reps
Standing Single-leg Curls – 4 sets, 20 to 25 sets
Leg Presses – 5 sets, 20 reps
Leg Extensions – 4 sets, 15 reps
Squats – 4 sets, 10 reps
Hack Squats – 3 sets, 15 reps
Single-Leg Extensions – 3 sets, 10 reps

Chest
Inclined Barbell Press – 5 sets, 20 reps
Machine Flies – 3 sets, 15 reps
Inclined Machine Press – 5 sets, 20 reps
Cable Flies – 3 sets, 15 reps
Bench Press – 3 sets, 10 reps

Rest day...........

Arms
Standing Barbell Curl – 3 sets, 10 to 12 reps
Preacher Curls – 5 sets, 12 reps
Seated Dumbbell Curl – 3 sets, 10 to 12 reps
Standing Cable Curl – 3-4 sets, 12 reps
Overhead Cambered Extension – 3 sets, 20 reps
Rope Press Downs – 3 sets, 20 reps
Single-arm Cable Press Downs – 3 sets, 10 reps
Lying Triceps Extension – 6 sets
Seated BB Extension – 3 sets, 20 reps

Shoulders
Rear Delt machine Flyes – 5 sets, 2o reps
Dumbbell Laterals – 3 sets, 12 reps
Machine Overhead Press – 5 sets, 20 reps
Machine Side Laterals – 5 sets, 20 reps
Seated Military – 3 sets, 10 reps
Machine Side Laterals – 5 sets, 20 reps
Standing Barbell Press – 3 sets, 10 reps

Back
Lat Pull Downs – 5 sets, 20 reps
Shrugs – 5 sets, 20 reps
Bent Barbell Rows – 5 to 12 sets, 20 reps
Pull-ups – 4 sets
Arm Dumbbell Rows – 5 to 12 sets, 20 reps
Dead Lifts – 4 to 8 sets, 15 reps
High Rows – 4 sets, 20 reps

Rest day..........

I've been out of training for a while because of a knee injury.......

Today is the day I finaly get back in the gym, I've put on a fair amount of weight/fat since being out but now have every intention of getting rid of it.

I will be training 5 days a week in the gym, I also go to Krav Maga 3 times a week, so plenty of cardio as well as the weights.

I will be keeping a detailed training log here.

I'm looking forward to finally getting back into the gym!

Watch this space!!

I'll be starting today with a bit of physio on the knee, will then go in to a full body workout for a couple of weeks until I get back into the swing of things.