Day 7

Today was bicep/back/forearm day. Finally, the last of the introductory workouts to get my body used to lifting again. Here's the workout regimen:

• Frontal row - 50 Ibs, 10-20-30 reps/set
• Bicep curls - 20 Ib dumbbells (alternating arms), 10-12-15 reps/set
• Lower back extension (w/ 25 Ibs weight), 15-20-25 reps/set
• Forearm curls - 20 Ib dumbbells (standing), 10-12-15 reps/set
• Bicep machine curl - 30 Ibs (w/ hand rotators), 10-12-15 reps/set
• Palm up/palm down barbell wrist curls (2/1 sets, respectively) - 10-15-20 reps/set

Also did 20 minutes of cardio.

After Labor Day, I will ramp up the regimen a bit. This is the plan:
Mondays - Exercise group 1
Tuesdays - Exercise group 2
Wednesdays - water aerobics
Thursdays - Exercise group 4
Fridays - Exercise group 5

The exercise groups are: legs; triceps/chest; biceps/back; shoulders/forearms

Each day (except Wednesdays), I will try to divide my hour workout into:

• 20 minutes of weight lifting
• 20 minutes of abs and/or biometrics
  
• 20 minutes of cardio

This is not the idea workout, but if you have limited time and do not wish to spend all day at the gym, this is a quick, concise (yet precise) workout.

Until tomorrow..