Workout Routine Adjustments ??

[bishoymohsen]

Hello Everyone , I'm 86 Kg and 183 cm tall ... I've been lifting weighs for 3 years now but not regularly.
Here's my training routine

Day 1: Chest and arms
Inclined bench DB press 3X10
bench press 3X10
DB flys 3X10
Push ups 3X10
Preacher curls 3X10
DB curls 3X10
Cable curls 3X10
Skull crushers 3X10
Kick backs 3X10
Triceps cable extension 3X10

Day2 : Rest

Day3: Shoulders and Back
Bar shoulder press 3X10
Arnold press 3X10
DB raises for rear delts 3X10
DB lateral raises 3X10
Traps 3X10
Bent over raw 3X10
one arm DB raw 3X10
Lateral pull downs 3X10
Deadlifts 3X10

Day4: Rest

Days5: Chest and arms
and so on ...

P.S " I didn't mention legs as I had a severe injury in my knee and it's still not safe to work them out "
Any suggestions ?? thanks a lot ....

 

[zedhed]

Hey bro on your knees. Coming from a long long list of knees issues myself, this is what I did.

Start with just body weight squats with whatever range of motion that you have.
Dont push it too hard or over do it.
What you wanna do is just get your legs used to working again.

If thats too much then get a jump stretch band. Put the band around your foot and use it so that as you straighten your leg you get resistance. Then as you can move onto the bod weight squats.
This is just my thoughts and what worked for me.
Good luck.