chill222 
"Manage to stay as fit as possible while recovering from knee surgery....."
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Monday:
Shoulders.....
Seated shoulder press (10-8-6)
Upright row barbell (3 x 10)
Lateral Raises (3 x 10)
Triceps.....
Close grips (10-8-6)
Skull crushers (3 x 10)
1-arm Triceps cable pressdown (3 x 10)
50 crunches (x 3)
25-35 min Eliiptical
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Tuesday:
L egs......
Squats (10-8-6)
Reverse lunges with weights OR medicine ball
OR
Step ups with hip extension (holding free weights) 3 x 10
Leg extension machine (3 x 10)
Hamstring curls (3 x 10)
Calf raises (3 x 10)
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Wednesday:
OFF
OR 30-45 min of Elliptical
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Thursday :
Chest..........
Bench Press
(1) with feet up
1 max rep
6 - 8 - 10
Incline dumbell (10-8-6)
Decline dumbell (3 x 10)
Seated Flye (3 x 12)
Biceps.......
Alt biceps curls (10-8-6)
Barbell curls (3 x 10)
Concentration curls (3 x 10)
25-30 min of Elliptical
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Friday:
Back........
1 arm dumbell row (3x 10)
Seated Row (3 x 10)
Assisted Pull-ups (3 x 10)
Abs..........
Hanging leg lifts (3 x 12)
Decline crunch with 25# plate (2 x 10)
25-30 min of Elliptical |
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