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Fixing my Knees & Shouder
Fixing my Knees & Shouder
I've been struggling for years with knee problems, and now my shoulder is damaged, too. This is the story so far, and my plan of how to hopefully make things better.

Day 1 - Option 2 - Chest / Triceps

An alternative chest/tricep day for the beginner 3 day split.  
 

Exercise
Click to show details in new window		Notes
General Warm-up5 minutes of warm-up - cardio machine, jog etc.
Press-upWarm-up - a few press-ups to get the blood flowing.
Military Press - barbellWarm-up - light weight, 15 reps.
Military Press - barbellPerform this standing! 12 reps.
Military Press - barbellPerform this standing! 12 reps.
Military Press - barbellPerform this standing! 12 reps.
Dips - Parallel barsDo assisted dips if these are too hard. 8 reps.
Dips - Parallel barsDo assisted dips if these are too hard. 8 reps.
Dips - Parallel barsDo assisted dips if these are too hard. 8 reps.
Dumbell flye - incline12 reps
Dumbell flye - incline12 reps
Dumbell flye - incline12 reps
Tricep extension - cable10-12 reps
Tricep extension - cable10-12 reps
Tricep extension - cable10-12 reps
Abdominal Cable Crunch10 reps, use a reasonable weight, should really feel th
Abdominal Cable Crunch10 reps, use a reasonable weight, should really feel th
RunningIf fat loss is a goal add 15 minutes cardio.
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Before following an exercise or dietary plan, please consult your doctor or physician.

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