– IVANO CHEERS RECOVERY TRAINING PROGRAM – 1st step –

DISCLAIMER: before you read this program and you follow it to the dot please remember that this is the first step of a long recovery program that I custom made on myself! Coming out from a very bad neck injury this kind of program might not suit your needs.
More over you will find much more intensity (in this first step) and focus on the legs and arms department because in my 5 months of inactivity they literally melted. My chest is naturally big and my back cannot be over-stressed yet because of the nature of my injury. And don’t forget that along with this training split comes a custom made diet made for my only purposes.
So if you want your own personal program please don’t hesitate and CONTACT ME for free.
Thank you

MY OWN TRAINING SPLIT RECOVERY PROGRAM – Step 1:

DAY 1:
– Dynamic warm up
– Core exercises – lower back
Legs high intensity
– Stretching

DAY 2:
– Dynamic warm up
– Calves
– Abs and core
– Triceps and Biceps
– Shoulders – lateral delts and rear delts
– Stretching

DAY 3:
– Dynamic warm up
– Calves
– Abs, core and lower back
– Push and Pull exercises (Chest and back)
– Stretching

DAY 4:
– Dynamic warm up
– Core exercises – lower back
Legs high volume
– Stretching

DAY 5: OFF

  • REPEAT

As you may see legs are pretty much targeted in this first step, they really melted and I know is there where I have to recover lost weight. You may also notice that I train abs and core daily: not to bring them out but to enforce my core to better sustain my injured spine. Maximal attention will be given to the posture, the form and the execution of the exercises even if the weights are low for now.
BTW I cannot do yet over head exercises therefore no pull ups, no military presses and similar stuff.

One thought on “– IVANO CHEERS RECOVERY TRAINING PROGRAM – 1st step –

Comments are closed.

Get more discount, news and special offers by subscribing our Newsletter.








Don’t forget to follow us on:
instagram facebook