--Index--

Movement Routine

- Warm-up
- Mobility
- Massage
- Foot Strengthening
- Lift
- Stretch

Split

Low load. 4x12 until increase. Increase only one factor at a time. Stop whenever p. occurs. Reflect.

Push

-Butterfly (4x12x10kg)
-Chest press (4x12x10kg)
-Dumbbell side raise (to 4x12x4kg)
-Dumbbell shoulder press (to 4x12x4kg)
-Triceps rope pulldown (4x12x15)
-Core and Ab Exercise Variation (burn)

Pull

-Lat Pulldown (4x12x30kg)
-Rowing Machine (4x12x10kg)
-Butterfly Reverse (4x12x5kg)
-Biceps Rope Curl (4x12x10kg)
-Forearm Cable Curl (4x12x5kg)
-Back Extension (Lower Back Focused) (4x12)

Lower Body

---ATG Split Squat (1x5)
---Spanish Squat (Banded Wall Sit) (4x45sec)
-Banded Weighted Glute Bridge (4x12x4kg)
-Bulgarian Split Squat (4x5)
-Romanian Deadlift (4x12x2x4kg)
-Cable Kickback (4x12x5kg)
-Abduction Machine (4x12x20kg)
-Adduction machine (4x12x20kg)
-Single Leg Calf Raise (4x12)

Take very slow. Immediately stop whenever p. occurs. Reflect.

Workout Week

Push/Lower Body/Pull/Lower Body

Only work out when no structural pain and in good shape. Rather rest once too much.