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Joint-Friendly Workouts to Gain Without Pain

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  • 60 min

  • 9

  • No

Routine

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Total Body

Exercise
Equipment
Sets
Reps
Rest
Equipment
No Equipment
Sets
--
Reps
3
Rest
8 each side
Exercise 2 of 9

Chinup

Equipment
Pullup Bar
Sets
3
Reps
8
Rest
--
Equipment
Dumbbells
Sets
3
Reps
8 each side
Rest
120 sec
Exercise 4 of 9

Smith Machine Squat

Equipment
Sets
3
Reps
10-20
Rest
120 sec
How to
**Focus on a slow negative (eccentric motion), lowering the weight for four seconds.
Exercise 5 of 9

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
10-20
Rest
--
Exercise 6 of 9

Incline Machine Chest Press

Equipment
Sets
3
Reps
8/8/8
Rest
120 seconds
***You will perform a set with a weight that you can handle for eight reps. Immediately drop the weight 20% and perform eight more reps. Do this once again for a total of three times.
Exercise 7 of 9

Reverse Triceps Pushdown

Equipment
Sets
3
Reps
10-20
Rest
--
Exercise 8 of 9

Straight-Bar Cable Curl

Equipment
Sets
3
Reps
10-20
Rest
--
Exercise 9 of 9

Donkey Calf Raise

Equipment
Box
Sets
3
Reps
10-20
Rest
120 sec
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