Hi guys. need advice here since i didn't found any thread related to my question. Long story short, i stop from going to gym for almost 9 month whereas before that i already joined BB almost 2 years. Now i'm making a come back but i'm not sure what is the right workout/exercise. When i google around and i stumble upon this workout comeback. The question am i in the right exercise for comeback?

I followed those exercise + Jog (for cardio and stamina) + HIIT in between rest day. If my workout schedule is not right.. please advice me as last time i hv sifu to teach me, now he already married and no longer into gym

This post has been edited by BigSaver: Sep 15 2014, 08:39 PM


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You can do any beginner level workout as comeback. Once reach intermediate level back again then continue where you left off last time.

http://forum.bodybuilding.com/showthread.php?t=160947761

Since you have muscle memory, you could slightly tweak the progression to faster.

Thanks for ur link.

Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set

So basically i hv to repeat the same exercises as above for 3 times per week and each exercise consist of 4 sets?