help with lifting split and knee injury

  1. help with lifting split and knee injury

    I usually hit one body part per week. Any more for me is usually too much. Although, im going to try hitting 2x/week because i had acl surgery and i need to do legs 2x/week. Im also on a ph cycle so more volume may benefit.
    Im trying a new program, and it seems to be kickin my ass but not in a good way..may be too much. Please give me some input.
    Im training for size and strength (for football). I try to run every other day as well so i may need to lift 3x/week rather than 4 which makes hitting legs 2x/week difficult.

    Bench press- 4x6-8
    Incline DB- 3x6-8
    Close grip- 3x6-8
    Db arnold sho press-3x6-8
    DB Lateral Raise- 3x8
    Weighted dips- 3xfailure
    Incline Tri Ext Machine- 3x6-8

    Tuesday (this workout took forever today, too much i think)
    Power clean- 4x6-8
    Squat- 3x6-8
    Leg Ext- 3x8-10
    Leg Curl- 3x8-10
    Long Bar Row- 4x6-8
    Lat Pulldown- 3x8
    1arm row- 3x8-6
    Long bar curl- 3x6-8
    Seated hammer curl- 3x8-10

    Military press 3x6-8
    Incline Bench 3x6-8
    DB flat bench 3x6-8
    Machine Sho press 3x6-8
    Rear Delt raise 3x8
    Skulls 3x8
    Cable ext 3x8

    Dead lift 3x6-8
    Lunges 3x8
    SLDL 3x8 (or 1 leg leg press?)
    Pull Ups 3xfailure
    Vbar Row 3x6-8
    Reverse Flye 3x8
    Incline Db Curl 3x8
    Preacher 3-6-8

    Any thoughts? This is basically the football teams program.

    fyi: I know arms arent that important in sport, but id really like to increase my arm size. They never grow.

    Thanks to all.


Similar Forum Threads

  1. Help With Bi's and Tri's
    By jimmbow in forum Bulking
    Replies: 21
    Last Post: 10-10-2006, 08:06 PM
  2. Need help with a split idea
    By bigla2004 in forum Training Forum
    Replies: 2
    Last Post: 05-11-2006, 10:17 PM
  3. help with my igf and aas cycle construction
    By stumbras in forum IGF-1/GH
    Replies: 21
    Last Post: 04-07-2006, 10:02 AM
  4. Need Help with Bench, Deadlifts, and Squat ?
    By The Paper Route in forum Training Forum
    Replies: 5
    Last Post: 01-02-2006, 10:12 PM
  5. Help with cycle extension and protocol...
    By lifted in forum Anabolics
    Replies: 7
    Last Post: 06-20-2004, 06:23 PM
Log in
Log in