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Get Your Body Back
It’s never too late to claw your way back into your best condition ever (even if it was quite a few years ago). This six-week training program is geared to ease you into the gym, then ratchets up the intensity to sculpt you into prime physical fitness. Are you ready for the challenge?
Photos by Peter Lueders // Models: Margaux Christine & Jed Hill
Weeks 1-2GET-YOUR-BODY-BACK PLAN: Weeks 1-2
In the first two weeks, you’ll train every other day, working half your body on the first day, the other half on the second. Repeat until 14 days are up. (You’ll end up doing the “Day 1” session one more time than “Day 2.”) Where you see reps that decrease set to set, you’ll pyramid up the weight each time.
| DAY 1: Quadriceps, Hamstrings, Chest & Abs |
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|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Quadriceps | Smith-Machine Squat | 4 |
20, 15, 12, 10 |
| Leg Press |
3 |
15, 12, 10 |
|
| |
Leg Extension |
2 |
15, 12 |
| Hamstrings |
Lying Leg Curl |
4 |
15, 12, 12, 10 |
| Chest |
Incline Dumbbell Press |
4 |
15, 12, 12, 10 |
| Flat-Bench Dumbbell Flye |
3 |
15, 12, 10 |
|
| Abs | Reverse Crunch |
3 |
20, 20, 20 |
| Crunch |
3 |
20, 20, 20 |
|
| DAY 2: Off |
|---|
| DAY 3: Back, Shoulders, Triceps, Biceps & Calves |
|||
|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Back |
T-Bar Row |
4 | 20, 15, 12, 10 |
| Pull-Up |
3 | 12, 12, 12 |
|
| Wide-Grip Pulldown to Front |
2 | 15, 12 |
|
| Shoulders |
Seated Dumbbell Press |
3 | 15, 12, 10 |
| Dumbbell Lateral Raise |
2 | 15, 12 |
|
| Triceps |
Lying EZ-Bar Triceps Extension |
3 | 15, 12, 10 |
| Cable Pushdown |
2 | 15, 12 |
|
| Biceps |
Standing Barbell Curl |
3 | 15, 12, 10 |
| Cable Curl |
2 | 15, 12 |
|
| Calves |
Standing Calf Raise |
3 | 20, 20, 20 |
| DAY 4: Off |
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| DAY 5: Repeat Day 1 |
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Lying Triceps Extension
