I shattered my kneecap playin' ball on May 15th. I still can't run and needless to say cannot do lower-body lifts. I am getting to the gym 4 days/week, 6 feet tall, weigh in at 165 (was 170 before injury).
Please help me fine-tune my workout routine to help me get something close to a full-body workout. I'm basically doing what I did before my knee injury, but no squats and substitute stationary bike for 3 hours of basketball.
Warm up: 20-30 mins on stationary bike at 600 cal. burned/hour on the bike computer (gets my heart rate up to ~160)
Day 1 & 3:
Pull ups
Military press
Single-arm dumbbell row
Shoulder shrugs
Shoulder fly
Day 2 & 4:
Barbell or dumbbell chest press
Angled down (lower pecs) or up (upper pecs) barbell/dumbbell press
Dips
Weighted exercise ball sit ups (3x25)
Side planks(3x1 min.)
All exercises are done 3x10 unless otherwise noted.
I know it should be mixed up between 5 and 15 reps but my gym doesn't have enough people to spot me so I never do anything to fail.
Can anyone recommend tweaks to the routine? Maybe I'll just wait until knee is healthy to start worrying about leg muscles...
Please help me fine-tune my workout routine to help me get something close to a full-body workout. I'm basically doing what I did before my knee injury, but no squats and substitute stationary bike for 3 hours of basketball.
Warm up: 20-30 mins on stationary bike at 600 cal. burned/hour on the bike computer (gets my heart rate up to ~160)
Day 1 & 3:
Pull ups
Military press
Single-arm dumbbell row
Shoulder shrugs
Shoulder fly
Day 2 & 4:
Barbell or dumbbell chest press
Angled down (lower pecs) or up (upper pecs) barbell/dumbbell press
Dips
Weighted exercise ball sit ups (3x25)
Side planks(3x1 min.)
All exercises are done 3x10 unless otherwise noted.
I know it should be mixed up between 5 and 15 reps but my gym doesn't have enough people to spot me so I never do anything to fail.
Can anyone recommend tweaks to the routine? Maybe I'll just wait until knee is healthy to start worrying about leg muscles...
