Guy's, I've been in the gym for the last 3-4 months from 4 years out... and I definitely did some shrugs weird and now looks like I cause some tennis elbow... I was so excited getting back into my old body!
What should I do?
Here is my last workout routine.
TennisElbow 11/14 Previous Weights
Chest 1 11/8
BenchPress
OneArm Machine Individual Press
DeclineCable Crossover
Chest2 11/10
InclinePress
DumbellFlys
BumbellPress
Arms 11/7
DumbellCurls
RopePulldowns
StandingW Bar Curls
VBar Pull Down
SingleArm Preacher Curls
MachineDips
Shoulders 11/13
DumbellMilitary
BarbellMilitary
SideRaises
IndivicualArm Machine Military
MachineShrugs
Back 11/5
SeatedRow
LatPulldown
IndividualSeated Row
IndividualArm Lat Pulldown
BarbellShrugs
Legs 11/11
VClosed
VOpen
Squat
CalfRaise
LegCurl
LegExtensions
What should I do?
Here is my last workout routine.
TennisElbow 11/14 Previous Weights
Chest 1 11/8
BenchPress
- 45x30
- 95x25
- 135x20
- 185x14
- 185x16
- 195x12
- 215x9
- 225x7
OneArm Machine Individual Press
- 90x14
- 90x16
- 90x16
DeclineCable Crossover
- 40x20
- 50x20
- 60x20
- 70x12
Chest2 11/10
InclinePress
- 45x30
- 95x20
- 145x14
- 145x14
- 145x16
DumbellFlys
- 25x30
- 30x16
- 30x16
- 30x16
BumbellPress
- 65x10
- 65x10
- 65x10
Arms 11/7
DumbellCurls
- 35x12
- 50x12
- 50x12
- 50x12
RopePulldowns
- 65x16
- 85x14
- 85x16
- 85x16
StandingW Bar Curls
- 85x12
- 85x12
- 85x12
VBar Pull Down
- 95x14
- 95x16
- 100x14
SingleArm Preacher Curls
- 30x12
- 30x12
- 30x14
MachineDips
- 180x25
- 180x25
- 180x25
Shoulders 11/13
DumbellMilitary
- 40x20
- 70x12
- 70x12
- 70x14
BarbellMilitary
- 65x20
- 115x14
- 115x14
- 115x15
SideRaises
- 20x20
- 25x16
- 30x14
- 30x14
- 30x14
IndivicualArm Machine Military
- 90x14
- 90x14
- 90x14
MachineShrugs
- 410x16
- 450x14
- 450x14
Back 11/5
SeatedRow
- 190x16
- 200x16
- 210x16
LatPulldown
- 170x14
- 170x14
- 180x12
IndividualSeated Row
- 160x14
- 160x14
- 170x14
IndividualArm Lat Pulldown
- 135x16
- 145x14
- 145x14
BarbellShrugs
- 120x12
- 120x12
- 120x12
Legs 11/11
VClosed
- 130x20
- 130x20
- 135x20
VOpen
- 200x25
- 205x26
- 210x30
Squat
- 180x20
- 470x16
- 520x16
- 590x14
CalfRaise
- 240x20
- 240x20
- 240x24
LegCurl
- 160x14
- 160x14
- 160x14
LegExtensions
- 135x14
- 135x16
- 135x16
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