Perform the first three chest exercises 2 or 3 days a week in the order shown, with at least 1 day's rest between workouts. No equipment is needed other than an optional exercise mat.
When I went back to the gym I actually surprised myself as I was lifting 10kg more on my shoulders (low reps).
For legs I would warm up on the bike, then perform warm ups for the hamstrings, calves and then use the leg press with no weight for 20-25 reps, one set light on the leg extension, then depending on which leg exercise I was going to be performing first I would again use half the weight I would use on the first set.
Dont fall in to the trap of changing the routine every couple of weeks like a lot of people do.
As for the bench dip, it can work your chest if you lean forward far enough, but I would just stick to the decline bench.
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