Post Skin Removal Surgery Rebuild Plan
by Reed W.
2 athletes joined
Program Description
Begin 4 weeks after major surgery. Begin slowly but firmly to refill muscles. Then shred off the excess body fat from recovery down time.
Program Overview
Level
Intermediate
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 04, 2024 11:25
Last Edited
Jun 17, 2024 09:26
Week 1
1 / 6 Weeks
Day 4
1
Lat Pulldown1 Set
1 Set
2 Sets
2 Sets
15 Reps
15 Reps
12 Reps
12 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)1 Set
1 Set
2 Sets
2 Sets
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
3
Wide Grip Lat Pulldown4 Sets
18 Reps
@6
4
Seated Wide-Grip Row (Cable)4 Sets
12 Reps
@8
5
Lat Pulldown (Single Arm)2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
6
Reverse Pec Deck5 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)4 Sets
12 Reps
@8
8
Tricep Kickback4 Sets
12 Reps
@7
9
Underhand Lat Pulldown4 Sets
12 Reps
@8
Day 1
1
Lat Pulldown1 Set
1 Set
2 Sets
2 Sets
15 Reps
15 Reps
12 Reps
12 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)1 Set
1 Set
2 Sets
2 Sets
12 Reps
12 Reps
8 Reps
8 Reps
@6
@7
@8
@9
3
Wide Grip Lat Pulldown4 Sets
18 Reps
@6
4
Seated Wide-Grip Row (Cable)4 Sets
12 Reps
@8
5
Lat Pulldown (Single Arm)2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
6
Reverse Pec Deck5 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)4 Sets
12 Reps
@8
8
Tricep Kickback4 Sets
12 Reps
@7
9
Underhand Lat Pulldown4 Sets
12 Reps
@8
Day 5
1
Stretching1 Set
20 mins
@6
2
Seated Calf Raise1 Set
3 Sets
12 Reps
12 Reps
@6
@7
3
Hip Adductor (Machine)4 Sets
12 Reps
@8
4
Hip Abductor (Machine)4 Sets
12 Reps
@8
5
Sumo Deadlift (Barbell)4 Sets
6 Reps
@8
6
Squat Thruster3 Sets
25 Reps
@8
7
Leg Extension2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
8
Leg Curl2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10
Day 6
1
Stretching1 Set
10 mins
2
Walkout Plank2 Sets
2 Sets
10 Reps
10 Reps
@7
@8
3
Walk On Hands4 Sets
2 mins
@6
4
Kapuera Step Through1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@7
@8
5
Pull-Up (Bodyweight)4 Sets
5 Reps
@8
6
Pec Deck (Machine)2 Sets
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
7
Bench Press (Barbell)2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
8
Incline Bench Press (Smith Machine)2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
9
Military Press (Barbell)4 Sets
6 Reps
10
Battle Ropes3 Sets
2 mins
11
Lateral Raise (Dumbbell)8 Sets
15 Reps
12
Reverse Pec Deck4 Sets
12 Reps
Day 2
1
Pec Deck (Machine)2 Sets
2 Sets
2 Sets
15 Reps
15 Reps
15 Reps
@6
@7
@8
2
Bench Press (Barbell)2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
3
Incline Bench Press (Dumbbell)2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Chest Fly (Cable)3 Sets
1 Set
12 Reps
12 Reps
@7
@8
5
Chest Press (Machine)4 Sets
6 Reps
@9
6
Front Raise2 Sets
2 Sets
15 Reps
15 Reps
@6
@7
7
Alternating Dumbbell Curl2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
8
Bicep Curl (Cable)4 Sets
12 Reps
@8
Day 7
1
Stretching1 Set
20 mins
@6
2
Calf Raise (Bodyweight)2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers3 Sets
20 Reps
@8
4
Step-Up (Weighted)2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)4 Sets
12 Reps
@6
Day 3
1
Stretching1 Set
20 mins
@6
2
Calf Raise (Bodyweight)2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
3
Couch Stretch with Reachovers3 Sets
20 Reps
@8
4
Step-Up (Weighted)2 Sets
2 Sets
12 Reps
12 Reps
@6
@7
5
Walking Lunge (Dumbbell)2 Sets
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@7
@8
@9
6
Bulgarian Split Squat (Dumbbell)2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
7
Belt Squat4 Sets
8 Reps
@9
8
Glute Bridge (Dumbbell)4 Sets
12 Reps
@6