...4 weeks in and 9 workouts later (missed week two, but really needed to)- had to start waking up the beach muscles for Mexico in October and cruise in Feb. Mainly using a variation of a workout that I've had success with in the past. I've been slowly working into this with the intent of avoiding injury. Also, I've made it a priority to include cardio each of the days because I'm an out of shape fat-ass.
Tues- Shoulders and Chest
15 mins cardio (bike or treadmill)
2x10 Military Press/Dumbbell Press, Dumbbell Raises (front) Dumbbell Raises (side)
2x10 Dumbbell Rows (individual), Lat Pulls, Lat Rows
Wed- Legs and Biceps
15 mins cardio (bike or treadmill)
2x10 Leg Press, Calf Raises, Leg Extensions
2x10 Hammer Curls, Focused Dumbbell Curls, Preacher Curls
Thurs- Chest and Triceps
15 mins cardio (bike or treadmill)
2x10 Dumbbell Bench, Chest Press, Dumbbell Flys
2x10 Overhead Tricept Extensions, Bench Tricep Pullovers, Tricep Pulldowns
Just this week, I added a third set of 6 to all lifts. Hoping to move to 3x10 next week. By week six, I hope to incorporate a 4th lift for each major muscle group. I anticipate my 45 minute workout to extend to well past an hour in the next coming weeks.
Feel pretty good so far. Recovery time is coming faster. Had my heart rate to 169 yesterday on the bike. No significant weight loss or strength increases, but don't expect much change until around week 8. I'll check back in at that time.