logo

Buy Olympia 2022 Tickets - Dec 15th-18th

Buy Now!
Jump to the routine

Joint-Friendly Workouts to Gain Without Pain

Jump to the Routine
  • 60 min

  • 7

  • No

Routine

Want a copy on the go?
Print

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
**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
--
Exercise 7 of 7

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
30m each side
Rest
120 sec
See all of our tutorials