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Workout Routines

Joint-Friendly Workouts to Gain Without Pain

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  • 60 min

  • 7

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Routine

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Back, Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

One-Arm Smith Machine Row Throw

Equipment
Sets
4
Reps
10-12
Rest
90 sec
Exercise 2 of 7

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
10-12
Rest
90 sec
Play How to
**Focus on a slow negative (eccentric motion), lowering the weight for four seconds.
Exercise 3 of 7

Machine Pullover

Equipment
Sets
3
Reps
8/8/8
Rest
120 sec
How to
***You will perform a set with a weight that you can handle for eight reps. Immediately drop the weight by 20% and perform eight more reps. Do this once again for a total of three times.
Exercise 6 of 7

One-Arm Cable Curl

Equipment
Sets
3
Reps
8
Rest
--
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