Workout

Full body C

This is a short return-to-training block, not rehabilitation. Use easy loads, stop well before failure, and increase work only when soreness and recovery allow. Persistent or sharp pain is a reason to stop and seek appropriate advice.

1. 1

   Dumbbell Romanian deadlift

   3 sets · 8–12 reps

2. 2

   Machine chest press

   3 sets · 8–12 reps

3. 3

   Face pull

   3 sets · 12–15 reps

4. 4

   Walking lunge

   2 sets · 8–10 reps / per side