mauiimahu 
"To regain some of the 40 or so pounds of muscle mass that I have lost since my accident."
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I can ambulate with a leg brace on my left leg and a walker, but because it's easier to use a wheel chair than a walker in the gym I am a wheelie when I work out. This means machines are easier to use than free weights for transferring to/from the seat and for adjusting weights.
Since I am just starting out after a long time off during my self-pity party I'm starting slow. I usually do one light warm up set with high reps for each exercise then 3-4 progressively heavier sets with descending reps.
Monday/Thursday
bench press
chest fly
shoulder press
lateral delt raise
triceps pressdown
leg extension (modified)
calf raise (modified)
Tuesday/Friday
lat pulldown
seated rear delt row
shrugs
biceps curls
forearm curls (free weight-dumbbells)
reverse biceps curls
leg curls (modified) |
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