Joint-Friendly Workouts to Gain Without Pain

Exercise 1 of 6

Alternating Dumbbell Chest Press

Equipment

Sets

3

Reps

8

Rest

90 sec

**Focus on a slow negative (eccentric motion), lowering the weight for four seconds.

Exercise 2 of 6

Cable Lateral Raise

Equipment

Adjustable Cable Machine

Sets

3

Reps

10

Rest

90 sec

How to

Exercise 3 of 6

Machine-Shoulder-Press

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 4 of 6

General Pushup

Equipment

No Equipment

Sets

3

Reps

Failure

Rest

120 sec

Play How to

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Exercise 5 of 6

Cable Overhead Triceps Extension

Equipment

Adjustable Cable Machine, Bench, Rope Attachment

Sets

3

Reps

15

Rest

--

Play How to

*Superset with dumbbell suitcase carry.

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Exercise 6 of 6

Farmer’s Walk

Equipment

Dumbbells

Sets

3

Reps

30m each side

Rest

60 sec

Play How to

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