Rehab workout #8
Back ext
1x15
Leg raises
1x11
Bench
45
135
185
226x7x6
Squat
45
45
135
225
315x5x3
Rocking db preacher
45x5x10
Rocking hammer preacher
40x3x10
Wrist curls
105x3x10
Rehab workout #9
Dead
45
135
225
315
365x2x2
Back ext
+25x3x10
Military
45
95
100x5x10
Rocking hammer preacher
60x2.5/2.5
French press from pins
75x3x5
Wrist curls
115x3x10
Rehab workout #10
Back ext
3x20
French press from pins
75x3x5
Suitcase holds
95x3x10sec
Preacher curls 3x10
Pushdowns 3x10
1 Like
Rehab workout #11
Back ext
2x12
Cgbp
45
135
155x5x10
Concentration Hammer curls
30
40x5x10
Front squat
45
135
185
225x2 I intended to do many sets with this, but I could tell my back wasnt up for it
Cable rope curls 3x10
Dips 3x10
Btb wrist curls 125x4x10
Rehab workout #12
Front squat
45
135
185
225x6x2
Military
45
95
135x6x2
Random curls and hammer chins, stopped because wrists and biceps were dead
Btb wrist curls
45
95
135x4x10
Rehab workout #13
Bench
45
135
185
225x5x3
Rack pull
45
135
225
315
405x1
Back ext
x20
Bench
45
135
185
225x20x3
Preacher db rocking curl
45x5x10
DB hammer rocking preacher
45x5x8
Wrist curl
135x5x10
Cable curls 4x10
Squat
45
45
135
225
225
295x10x3
Press
45
45
95
105x5x10
Laterals
Flat bench db curls
Flat bench db hammers
Power french press
Bench
45
45
135
185
240x15x2
240x2x3
Supposed to be 20x2, but ran out of time and left leg started cramping
Db rocking hammer preachers
55x5x3
Cable supinating
5x10
Cable long rope curl
5x10
Barbell wrist curl
135x5x10
Squat
45
45
135
225
325x10x2
Military
45
95
115x3x10
Lateral raises 3x15
Long rope curls 3x10
Power french press 85x5x3
Concentration curls 30x3x10
Wrist curl 145x5x8
V handle pushdowns 5x15
Bench
45
135
185
225
255x9x1 got tired of all the sets so went to doubles
255x4x2 and another pec cramp before I could finish all the reps! 17 reps instead of 20 isnt too bad.
Rocking hammer preacher
45x3x10
Cable supinating
3x10
Seated reverse curl
3x10
Flat bench db curl
40x3x10
Straight arm reverse wrist curl
3x20
Barbell wrist curl
145x2x10, 1x8
Romanian DL
45
135
225
315x5x3
Military
45
95
120x5x6
Seated db press
50sx10
60sx4x6
Barbell row
135x10
185x4x6
Played around with one legged Romanians
Back extx20
Squat
45
135
225
315
345x7x1
Ran out of time for all ten singles. I only have 30mins to train.
Bench
45
135
185
225
265x5x1
225x5
Fat grip BB curl
65x4x10
Long rope curls 2x8
Deload bench
45
135
185x10x2 EMOM
Bb curls
Incline press
DB flies
Broomstick twists
Rehab workout for hip flexor impingement
Lots of banded mobility
Btn press
45
65x15
85x15
95x10
Chins 3x5
Underhand chins 3x5
Squat
45
45
65
85
95 semi pain free
Side raises
Bench
45
45
135
185
225
255
255
275x2 PR
295x1 tng, PR
Incline
155x3x8
Calf raises 3x15
RDL
45
135x3x5 practicing hook grip
Squat rehab
45
45
45
95
135
135
135
135
135
Front squat
45
95
135
Deadlift
Trying to transition to hook grip
45
135
225
315
365x2/2/1 last set failed to get off the floor due to grip
Military
45
95
125x4x6
Power shrug
405x3/3/3
Seated db press
60sx3x8
Barbell row
225x3x5
Power french press
45
85x3x3
Squat rehab
Front squat, paused
45
95
135
135
135
155
CGBP feet up
45
135
185x8/5/5/5
Bench db curls
20x20
25x15
30x12
35x12
40x10
Leg press
2ppsx10
Calf press
2ppsx20
Pushdowns 3x10-20
Another rehab workout for the squat, plus some benching
Squat
45
45
45
95
135
155
155
155
Bench
45
135
185
225x4x5
235x2x3
Db fly
30sx18
French press
45x20
Leg ext
105x20
Pullovers
45x20
Ran out of time for all accessories and sets