LEG INJURY STRENGTH TRAINING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

jarheadaway on March 23, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Back, Biceps, Shoulders, Trapezius, Forearms

Description

Workout geared for only upper body with no cardio. Usefull for those with leg injuries.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
T-Pushup	20 lbs.	15	30
	20 lbs.	12	30
	20 lbs.	10	30
Standing Cable Chest Press: One-Arm	20 lbs.	15	30
	25 lbs.	12	30
	30 lbs.	10	30
Barbell Bench Press: Speed	30 lbs.	10	0
	30 lbs.	10	0
	40 lbs.	10	0
Dumbbell Bench Press	50 lbs.	8	60
	55 lbs.	6	60
	60 lbs.	4	60
Triceps
Lying Triceps Extensions	30 lbs.	10	60
	30 lbs.	10	60
	40 lbs.	10	60
Triceps Cable Pushdowns	20 lbs.	10	30
	22 lbs.	10	30
	25 lbs.	10	30
Rope Extensions	30 lbs.	10	30
	32 lbs.	10	30
	35 lbs.	10	30
Abs
Crunches	-	15	30
	-	15	30
	-	15	30
Machine Side Twists	15 lbs.	15	30
	15 lbs.	15	30
	15 lbs.	15	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	120 lbs.	12	30
	120 lbs.	10	30
	120 lbs.	8	30
Seated Cable Rows	120 lbs.	10	30
	120 lbs.	10	30
	120 lbs.	10	30
One-Arm Dumbbell Bent-Over Rows	20 lbs.	9	0
	20 lbs.	9	0
	20 lbs.	9	0
T-Bar Rows	80 lbs.	10	60
	85 lbs.	8	60
	90 lbs.	6	60
Biceps
Prone Dumbbell Curl	20 lbs.	9	60
	20 lbs.	9	60
	20 lbs.	9	60
Barbell Preacher Curls	20 lbs.	10	30
	25 lbs.	10	30
	30 lbs.	10	30
Cable Curls	20 lbs.	10	30
	22 lbs.	10	30
	25 lbs.	10	30
Abs
Leg Raises	-	10	30
	-	10	30
	-	10	30
Hanging Knee Tucks	-	12	30
	-	12	30
	-	12	30

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