Killer Upper Body Workout While Knee Heals…

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Question: I hurt my knee playing soccer a week ago and I am in a soft cast for a couple of weeks. I thought this would be a good time to at least work on upper body while I can but I don’t know how I can even do that with the crutches and inability to put weight on the leg at all. What could I do and how? I am lost.
Answer: As long as your doctor has cleared you to do some upper body work, you can go at it in the gym. It just requires creative thinking and determination and probably a partner for a few weeks.
Core work is restricted to crunches and leg lifts for your abs for now. Do two to three sets of 20 reps of each of those.
For the most part, you will do only 2 exercises for each bodypart. As long as you have dumbbells and machines you can get in a terrific workout.
Start with pull-downs. Get seated securely before you begin and have a partner place the weight in your hands and do your first set.
Alternate those with vertical or machine bench presses which don’t require balance like a regular bench press. Do three sets of each of those adding weight on each set for 8 to 10 reps per set.
Seated machine rows are next on your workout alternating with bodyweight dips. The reps and sets are the same as before.
With your partner assisting you by handing you dumbbells you can do seated side laterals for your shoulders which you will alternate with seated machine or dumbbell presses. Do 3 sets of each of these for 12 to 15 reps per set.
Seated incline dumbbell curls work well when alternated with triceps 21’s. Triceps 21’s are three exercises combined into one set which consists of 7 skullcrushers, or lying triceps extensions, followed by 7 close grip presses and 7 triceps pullovers. Do 3 sets of 10 reps for the curls and 3 sets of the 21’s.
Complete your biceps with seated alternating dumbbell curls and finish triceps with seated overhead dumbbell triceps extensions. T
his is a tougher workout than it would appear on paper but you should have no problem with it.
Heal fast, God bless and keep training,
Daryl

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