Hi all, took it easy for a while (another injury) but i am now in perfect condition to start working out. I am taking classes at a comunity collage and so i get the use of the gym. The gym has moslty machines, the only free weights are dumbells. The gym has a smith press but that is kinda inbetween. Anyways the gym has enough machines that i can easily work specific muscle groups, at this point i don't have the exact routine down but i have the days/muscles figured out. Between different exersizes (3x8) i do some abdominal work, it keeps my hr up and keeps me busy. At the end of everyworkout i do a 10 minute uphill sprint on the treadmill, it feels great and my stamina is allready getting better.


Monday: Biceps/Triceps
Lots of chinups, curls, tricep extension ect.

Tuesday: Legs
Mosty machine work, but some calf raises/squats on smith

Thursday: Back
Machines, deadlifts, rows.

Friday: Cheast/Deltoids
Pushups, Smith press, machines


If i missed anything (probly) or if i can organize my routine any better i would love the imput. By friday i will know the names of the machines so i will throw those in.

I would do lunges with heavy DBs instead of squatting on a smith machine.