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Joint-Friendly Workouts to Gain Without Pain

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  • 60 min

  • 6

  • No

Routine

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Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
4
Reps
10
Rest
90 sec
**Focus on a slow negative (eccentric motion), lowering the weight for four seconds.
Equipment
Dumbbells
Sets
4
Reps
10
Rest
90 sec
**Focus on a slow negative (eccentric motion), lowering the weight for four seconds.
Exercise 3 of 6

Lying Leg Curl

Equipment
Sets
3
Reps
8
Rest
--
***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. Superset with hanging leg raise.
Exercise 4 of 6

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
8
Rest
90 sec
Exercise 5 of 6

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
10
Rest
--
*Superset with standing calf raise.
Exercise 6 of 6

Grage Standing Calf Raise

Equipment
Barbell
Sets
3
Reps
20
Rest
90 sec
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