Workout Routine

Free

Upper & Core - Machines/Body Weight Only

by cfryer

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Ideal for those on Crutches.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Variety A

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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
29 lbs
20
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Pallof Press

1×20

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1×60 s

Pallof Press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

Pallof Press

1×20

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1×60 s

Pallof Press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

Pallof Press

1×20

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1×60 s

Pallof Press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

Pallof Press

1×20

plank

Set
Time
Rest time
1
60 sec
30 sec

plank

1×60 s

cable crossover

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

cable crossover

3×10

Bench Dip

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

Bench Dip

3×10

Eagle Arm Curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Eagle Arm Curl

4×12

cable lateral raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

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

cable lateral raise

3×5