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Considering you have not trained for 6 months, and you state you've lost "practically all your muscle", I think you should consider yourself a beginner again. There are many workout plans out there suitable for beginners. The ones that work well are those which keep certain aspects of the novice trainee in mind: A focus on strength development, which will ...


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Your plan looked similar to the one i was starting with, except 2 things: I like to do a leg-only-day, so you can first of all focus fully on the one half of your body and second, i'm always so exhausted after legs, i can't train shoulders then. So if you are not that fit atm, you might consider this. I trained shoulders on chest day, because your ...


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Don't forget to change your routine now and then. Our body is really smart. In words of Arnold: "It know all your tricks, it know your routine. And its ready for it. So you must shock the muscle". The number of reps is not as important as the intensity is. I rather prefer to focus on the technique in order to go all in with the less chance of injury. Work ...



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