Training for week 1 and 2

My training is based around very simple principles... lots of heavy pressing and basic core exercises. Followed by a pumping exercise to flush the bodypart with blood.

My first 2 weeks have been relitively heavy coming back after a month off in December... I was recovering from strained biceps, patella tendonitious, and an inflamed shoulder tendon and a month off has done the workd of good.

My training looks like this;

Monday

Back:
Chin Ups - 4 x 10

T-bar Rows - 1 x 15 reps
1 x 12 reps
1 x 10 reps
2 x 6-8 reps
Each set getting hevier this week ending on 6 plates.

Hammer Strength Lat Pull Downs (one hand at time) - 4 x 10/15 reps

Hammer Strength Seated Row (one hand at time) - 4 x 12/15

Dumbell Stiff Leg Dead Lifts - 4 x 12/15

Stiff Arm Cable Pull Downs - 3 x 20

Tuesday

Chest

Incline Barbell Press - 1 x 15
- 1 x 10
- 1 x 8
- 1 x 6
- 1 x 4

Incline DB Press - 4 x 8/12

Hammer Strength Chest Press 4 x 12

Flat DB Flys - 4 x 12/15

Wednesday

Legs
Currently have tendonitious in my right knee so can't do squats, hack squats, lunges or front squats, so have to rely heavily on leg press for mass building.

Lying Leg Press - 2 X 20
2 X 15
2 X 10
2 X 8
1 X 6

Leg extensions - 1 x 20
1 x 15
3 x 12

Hamstring curls - 6 x 12/15

Calf Press - 4 x 20
Calf Raise - 4 x 20

Thursday

Shoulders

Standing Behind the Neck Press - 1 x 15
- 1 x 10
- 1 x 8
- 1 x 6
- 1 x 4

Hammer Strength Shoulder Press - 4 x 12/15

Lateral Raises - 4 x 12/15

Rear Delt Flys - 4 x 12/15

DB Shrugs - 4 x 20

Friday

Arms

Straigtarm barbell Curls EZ Bar Curls- 15/ 20

Incline DB Curls - 3x 1/15

Single Arm Preacher Curls 3 x 12/15

21's - 1 set

Straight bar Tricep extensions - 4 x 15/20

French Press - 4 x 12/15

Rope Extensions - 4 x 12/15

Cardio every Morning week 1 45 mins, week 2 50 minutes.