Leg Day
19 minutes on the bike
Hamstring (pull) Quads (push)
5 sets of 3 exercises
So during my leg work out I had an idea of a routine that i’m going to try for the next 3 weeks.
Because I have one crap knee and a separated shoulder i feel that when I do lifts that both extremities do at the same time, i.e. bench press or leg squats, that the stronger leg or arm will over compensate for the weaker one and that this will cause a problem in the long run. So, i decided that i need to focus on doing individual exercises for each arm and leg.
The routine wil go something like this
Set #1 will be light weight with an individual arm or leg and then switch to the other (8-12 reps)
set #2 will be the same with a %20 increase in weight (8-10 reps)
Set #3 will be double the wieght of using both arms or legs (8-10 reps)
set #4 will be a 20% increase of set #3 with both arms or legs (8-10 reps)
set #5 will be the a 10% to 20% decrease in weight of set #1 and each arm or leg will do as many reps as possible.
