Sick and Pale Recovery

Normally I do Jacked and Tan. This is a lower volume program for times when I'm coming back from illness or injury. This is designed for a home gym with a basic cable machine. Generally I do 2 days on and 1 day off, so the "week" takes 6 days.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Reverse Nordic Curl

Nordic Curl

Chest Supported Row (Machine)

Bicep Curl (EZ Bar)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Candlestick

Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Lat Pulldown

Wide Grip Lat Pulldown

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Overhead Tricep Extension (Cable)

Roman Chair Sit Up

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