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My Current Workout

Well, during basketball season I sustained a rotator cuff injury. So I only work my lower body twice a week and do cardio in addition to rehabliation exercises. I stinks, but I'll get through it. Here's the program I would use if I could.

  • Day1 : Chest, shoulders, biceps.
  • 2 sets: Bench Press - 6-10 reps
  • 2 sets: Incline Curls - 10-20 reps
  • 2 sets: Military Press - 8-12 reps
  • 2 sets: Dumbbell Curls - 10-20 reps
  • 2 sets: Incline Press - 8-12 reps
  • 2 sets: Reverse Grip Barbell Curls - 10-20 reps
  • Day 2: Rest From Weights and Sprinting Workout
  • Day 3: Back and Triceps
  • 2 sets: Lat Pulldown - 8-12 reps
  • 2 sets: Tricep Pressdown - 8-12 reps
  • 2 sets: T-Bar Row - 8-12 reps
  • 2 sets: Tricep Extension - 8-12 reps
  • 2 sets: Deadlift - 15-20 reps (for safety)
  • 2 sets: Dumbbell Shrug- 10-20 reps
  • Day 4: Rest and Cardio (basically long distance running)
  • Day 5: Lower Body (except lower back, worked on back day
  • 2 sets: Squat - 10-20 reps
  • 2 sets: Leg Curl - 8-15 reps
  • 2 sets: Leg Press - 8-15 reps
  • 3 sets: Calf Press - 10-30 reps
  • 2 sets: Crunchers or weighted sit-ups
    The reason the rep range is so lage is because I basically feel that going to failure and each and every set excepting warm-up sets is more important than what reps you do. I basically keep my large upper body muscles in the lower rep range. In my upper smaller muscles, I keep the rep range higher. For legs, I always keep the rep range higher for safety reasons and because I feel I get better development that way.
    This is the program I use right now because I HAVE TO! I hope my rotator cuff is better in a month. This is my lower body program...

  • Day 1: Lower Body
  • 2 sets: Leg Press - 8-15 reps
  • 2 sets: Leg Curl - 8-15 reps
  • 2 sets: Crunchers or weighted sit-ups
  • 2 sets: Hyperextensions - as many reps as possible with bodyweight.

  • Day 2,3,4: Cardio and sprinting workouts

  • Same as Day 1

    Hopefully this program will only be temporarily :) I am making excellent gains on this extremely low set program. I can't wotrk my calves because I can't load the calf machine with weights because my gym has no calf machine. Squats hurt my shoulder also, sadly.