I would like to post my work out program and see what you guys think. I just had an ACL reconstruction 2/20/06 so I would like to know what you guys would think be safe. here it goes.
Day 1- chest,biceps
Bench press 3sets 6-8reps
Incline bench press 2sets 6-8reps
Dips w/ weights 2sets 8-10reps
Barbell curls 3sets 6-10reps
dumbbell curls 2sets 6-10reps
chin ups 1 set failure
Day2-rest&eat
Day3-Back,calves
reverse grip chins w/ weight 3set 8-10reps
lat pull to front neck 2sets 8-10reps
BB bent-over row 2sets 8-12reps
standing calf raises 3sets 8-12reps
BB seated calf raises 2sets 8-12reps
BB shrugs 1set failure
Day4-rest&eat
Day5-shoulder,triceps
power clean 3sets 6-8reps
shrugs 2sets 6-10reps
reverse grip military 3sets 6-8reps
side lats 2sets 8-10reps
Lying Close-Grip Barbell Triceps Extension Behind Head 2sets 6-10reps
skull crushers 2sets 6-10reps
Day6-rest&eat
Day7-Thighs.... light due to surgery but how light?
squats 3sets 8-12reps
leg presses 2sets 8-10reps
deadlift 2sets 8-10reps
Iron Cross 2sets 8-10reps
day8-rest&eat
then repeat this cycle the next day. I was wanting to know how light I should do some of these exercises due to my surgery. I weigh 170 about 12%bf and im 22. I lift to look good . Any comments appreciated.
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