Good workout Rocky, give it a go Shaka. May have problem if gym is not open 7 days so just have extra day off on day 7 if this is the case.
If you have not trained in a while Shaka, just ease into it for the first few weeks and the gains will come fast when you can start pushing yourself.
for people who are coming back I usually recomend the following program. after 4- 5 weeks increase by 1 set and drop to 8 reps and increase weight accordingly.
Some will disagree, proof is in the smile of satisfied customers, whats 4-5 weeks give it a crack good luck Shaka.
45 - 60 minutes tops if training without a partner, 1 minute break max between sets don't get caught up talking and you will be fine.
Monday NOTE: ALWAYS WARM-UP THE MUSCLES AND STRETCH JOINTS.
CHEST
Incline Press 3 x 10
Flat Flye 3 x 10
Flat Press 3 x 10
Incline Flye 3 x 10.... optional if you are fitting in the time ok
TRICEPS
Scull Crushers 3 x 10
Kick Backs 3 x 10
Push Downs 3 x 10
ABS
Weighted Crunch 3 x 15
V-Ups 3 x 15
Cruches 3 x 10 after the burning begins
Wednesday
LEGS
Squats 3 x 10 (full squat)
Leg Curls (standing if possible) 3 x 10
Walking Lunges 20 steps .......if time is ok
Leg Extensions 3 x 10
Seated Calf Raises 4 x 8 after burn begins
Friday
BACK
Lat Pulldowns 3 x 10 (do Chins if you can)
Bent Over Row 3 x10
Seated Row 3 x 10
SHOULDERS
Side Laterals 3 x10
Shoulder Press 3 x 10
Shrugs 3x 10 (note: these will complement back developement as well)
BICEPS
Barbell Curl 3 x 10
Preacher Curl 3 x 10
Concentration Curl 3 x 10
ABS
Crunches
Leg Raises Superset these two 3 x 20
