Joint-Friendly Workouts to Gain Without Pain

Exercise 1 of 9

Bodyweight Walking Lunge

Equipment

No Equipment

Sets

--

Reps

3

Rest

8 each side

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Exercise 2 of 9

Chinup

Equipment

Pullup Bar

Sets

3

Reps

8

Rest

--

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Exercise 3 of 9

Alternating Dumbbell Shoulder Press

Equipment

Dumbbells

Sets

3

Reps

8 each side

Rest

120 sec

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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

--

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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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