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I am recovering, almost fully at this point from surgery to have my spleen removed in August, so I've started in a new gym that uses mainly machines. Resistance is resistance, IMHO. I do this workout on Monday, Wednesday, and Friday.
15 minute on the treadmill
3 sets of 10(no rest) on the ab machine
3 sets of 10 pulldown
3 sets of 10 bench press
3 sets of 15 squat machine
2 sets of 10-12 seated cable row
2-3 sets of 10 Smith machine overhead press
1 set dumbell laterals for shoulders
1 set Smith machine shrugs
1 set of bicep curls (machine)
Full body workouts are tough, but I am trying to build up my stamina a bit. I am up to 240# for 3 sets on the bench. My pulldowns my sets were 150, 230, then 290# on a cybex machine. Squat machine 200, 240, then 300#. I don't remember the rest, I know it wears me the flock out.....
BTW the workout takes me less than an hour usually, if I'm dragging ass, I omit the shrugs, curls, and/or lateral raises.
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bill hicks - "I don't mean to sound bitter, cold, or cruel, but I am, so that's how it comes out."
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