Craig's
Broken Toe Workout
Note: it's short, so work very, very hard!
Warm up your shoulders and arms, as you can't walk very well, so
cardio is kinda out! Warmups include in the rep scheme on the The
Broken Toe Workout
Tuesday
Back Hyperextensions 3x10
Crunch 3x10
Side Bends (on the Back Hyper Bench) 3x10
Leg Extensions (I knew I'd have to do these someday!) 3x10
Leg Curls (same as above) 3x10
Dips 3x10
Pullups 3x10
Machine Row 3x10
Friday
Back Hyperextensions 3x10
Crunch 3x10
Side Bends (on the Back Hyper Bench) 3x10
Machine Chest Press 3x10
Machine Pullover 3x10
Seated Press 3x10
Seated or Machine Curls 3x10
Seated Shrugs 3x10
This
is what I am planning on for the next 4-6 weeks, until I can start
to squat and deadlift again. I'm trying to get enough back work
that I don't lose the 'back' portions on my squats & deads- the
legs will keep just fine.
Following that, I'll be going to:
Tuesday
(warmups on all exercises, only work sets listed)
Crunch
(weighted) 2x15
Squat
3x6
Stiff Legged Deadlift 2x8
Dip 2x6
Pull Up/Down 2x6
Shrug 2x10
Friday
(warmups
on all exercises, only work sets listed)
Side
Bends 2x15
Deadlift 3x6
Military Press 3x6
Curl 3x6
Calf Raise 2x10
This
is very slightly modified from a routine by John Christy in Hardgainer
#52. My goal is a full six months without a major change in a routine,
working (as much as possible) on a single progression using my 1/2
and 1/4 pound plates.
I
have a problem 'keeping with _____ until I finish' (fill in the
blank) so I'll see if I can break the habit through progressive
resistance.
Craig
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