MARC'S KNEE REHAB

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:

can8dian on April 04, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Back, Shoulders, Abs, Biceps, Triceps, Lower Back, Chest

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	12	60
	-	12	60
	-	12	60
Back
Gravitron Assisted Pull Up Machine	-	10	60
	-	10	60
	-	10	60
Thighs
Single-Leg Deadlift	5 lbs.	12	60
	5 lbs.	12	60
Shoulders
Machine Shoulder Press	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
	-	25	30
	-	25	30
Biceps
Machine Preacher Curls	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Abs
Glute-Hamstring Hyperextensions	-	12	30
	-	12	30
	-	12	30
Triceps
Machine Triceps Extensions	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Lower Back
Back Extensions	-	12	60
	-	12	60
	-	12	60
Thighs
Seated Leg Curls	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Leg Extensions	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Seated Machine Leg Press	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Lunges with Tubing	-	2	60
	-	2	60
Lower Back
Machine Low Back Extensions	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Chest
Machine Chest Press	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Back
Dumbbell Two-Hand Swing	10 lbs.	10	60
	10 lbs.	10	60
Chest
Dumbbell Bench Press	5 lbs.	12	60
	5 lbs.	12	60
	5 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	10	-
Rowing Machine	0 miles	10	-
Fitness Walk: 3 MPH	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	12	60
	-	12	60
Back
Gravitron Assisted Pull Up Machine	-	10	60
	-	10	60
	-	10	60
Thighs
Single-Leg Deadlift	-	12	60
	-	12	60
Shoulders
Machine Shoulder Press	-	12	60
	-	12	60
	-	12	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30
	-	25	30
	-	25	30
Biceps
Machine Preacher Curls	-	12	60
	-	12	60
	-	12	60
Abs
Glute-Hamstring Hyperextensions	-	12	30
	-	12	30
	-	12	30
Triceps
Machine Triceps Extensions	-	12	60
	-	12	60
	-	12	60
Lower Back
Back Extensions	-	12	60
	-	12	60
	-	12	60
Thighs
Seated Leg Curls	-	-	60
Leg Extensions	-	-	60
Seated Machine Leg Press	-	-	60
Lunges with Tubing	-	-	60
Lower Back
Machine Low Back Extensions	-	-	60
Chest
Machine Chest Press	-	-	60
Back
Dumbbell Two-Hand Swing	-	-	60
Chest
Dumbbell Bench Press	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	10	-
Rowing Machine	0 miles	0	-

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