In an ideal world you’d follow a workout plan exactly as prescribed. This way you can track your progress over time. Problem is: the real world doesn’t revolve around your workout schedule. We’ve mentioned this in a previous post about piecing together seemingly “random workouts” to create a program. But how about this: normally you’re pretty good with sticking to a plan, but this week in particular got screwed up. We’ve got a solution.
Let’s say you’re following the Redemption workout plan as a part of The Size, Strength, and Shred Cycle. You miss one or two sessions, or need to take a few extra days off. Whatever, it’s just a mess. Here’s what you do: Get back into the gym ASAP and complete this full body routine, and complete it for a total of 3 days (with 24 hours rest in between). Then, get back on your usual plan. Essentially you’re resetting with a full body routine that’s not entirely exhausting, but not on the weak side either. But more importantly, you’re doing something well-rounded enough to set you back up for success when you get back to the normal schedule.
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The full body workout plan reset routine
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Heavy bird dog row 3-4 sets x 6-12 each side
Front squat 5 sets x 12, 12, 8, 8, 8
DB bench press 4-5 sets x 12, 12, 8, 8, 8
Neutral-grip pulldown 4-5 sets x 12, 12, 12, 8, 8
Cable side raises 3-4 sets x 12, 12, 10, 10
Rest 30-60s between sets.
Get back on the track next week!
If you fell off track with your regularly schedule plan, follow the workout above three times per week with a day of rest in between.