I'm currently 8 weeks post op and want a better idea of the amount of reps and sets I should be doing at gym. Can anyone recommend work outs that have worked for them? Could be anything from lunges to burpees or whatever. Please and thank you Xx

My advice is to ramp up slowly. Work one are of the body per day (upper body day 1, lower body day 2, core day 3). Do 5-6 different exercises, 2 sets of 12-15 reps each. Start with low weights and 12 reps. Then work your way up to higher weights and more reps. Also, be sure to stretch well AFTER working out. Stretching cold muscles does more harm than good. Here's my current routine:

Upper Body

One-arm dumbbell rows

Triceps kick-backs

Dumbbell hammer curls

Dumbbell flys

Dumbbell lateral raises

Wall push-ups

Core

Dumbbell side bends

Dumbbell crunches

Reverse crunches

Bicycle crunches

Back extensions

Pendulums

Plank (just hold as long as I can)

Lower Body

Single leg squats

Lying single-leg raises

Lying adduction

Lying abduction

Bridges

Thank you so much Jamie!

So you don't do any cardio correct ?

Thank you so much Jamie!

So you don't do any cardio correct ?

Oh I do cardio 5-6 times a week. Sorry. I thought you were looking for strength training routine.

I work out at home where I have a treadmill and a stationary recumbent bike. My cardio schedule is like this:

Day 1: Run

Day 2: Bike

Day 3: Run

Day 4: Rest

I just repeat that cycle over and over. If I have to miss a day for whatever reason that's not a scheduled rest day, then I just start the cycle over again.

I usually do about 40-45 minutes, including warm-up and cool-down time.