Workout Routine

Upper & Core - Machines/Body Weight Only

by cfryer

Ideal for those on Crutches.

Workouts

Variety A

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
45% TM
8
45 sec
2
65% TM
5
45 sec
3
65% TM
5
45 sec
4
65% TM
5
45 sec
5
65% TM
5
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

5 sets

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Pallof Press

1 sets

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1 sets

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Pallof Press

1 sets

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1 sets

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Pallof Press

1 sets

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1 sets

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Pallof Press

1 sets

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

cable crossover

3 sets

Bench Dip

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Bench Dip

3 sets

Eagle Arm Curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% TM
12
100 sec
4
65% TM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Eagle Arm Curl

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

cable lateral raise

3 sets