Greasin Grooves

The program is designed for someone returning to the gym after taking a long term break. Reps and effort can change relative to the length of the break. During the program, reps, sets, and rir should change according to how your body feels. 
Deload when you fail to meet target rep ranges.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lateral Raise (Dumbbell)

Leg Press (45 Degrees)

Chest Press (Machine)

JM Press

Seated Wide-Grip Row (Cable)

Leg Curl

Lat Pulldown

Bicep Curl (EZ Bar)

Y Raise

Walking Lunge

Incline Bench Press (Barbell)

Overhead Tricep Extension (Cable)

Wide Grip Lat Pulldown

Romanian Deadlift (Barbell)

Lat Prayer

Incline Curl (Dumbbell)

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