[EnderD_503]

My workout these days since my knee injury:

Monday - Back/Chest 4x8 (1 rep. max once a month on chest press) - supersets:
Begin with push-ups 3x20 as warm-up

Pull-ups
Bent over BB rows
DB Chest press
DB Chest flyes
Face-pulls
DB shrugs
One arm DB Chest Press (flat and incline)
One arm DB Flyes on Swiss ball (good for core stability)
Lat. Pull-downs
Romanian Deadlifts

Plate pinch 3x1 minute
Wrist curls 3x20
Grippers 3x10
Sledgehammer levers 3x10

Abs:
Med. ball slams 3x20
Jackknives on Swiss ball 3x20

Cardio: 30 mins on bike (since my injury I unfortunately can't do much running or my regular cardio workout)

Tuesday - Legs *note, not really going very heavy on legs these days, since the knee still gets a bit sore with too much.
Warm-up on Leg press 4x15
Squats 4x8-10
BB Hacksquats 4x10
Deadlifts 4x8-10
Walking lunges across the gym 4x
Sled drags forward and backward (which is actually an adjustable bench right now, with two co-workers standing on it forward, and one co-worker backwards lol)

Abs:
Med. ball slams
Russian twists

Cardio: 30 mins on bike

Wednesday - Shoulders
Begin with handstand pushups, as many as possible, which isn't too many lol
Seated DB shoulder press 10x10 (increase weight everytime successfully complete 10 sets of 10 reps)
Bent over rear delt. cable raises 4x10
Standing one arm DB shoulder press 4x8-10
DB Front raises 4x10
DB lateral raises 4x10

Abs:
Cable chops 3x20
DB swings 3x20

Cardio: 30 mins on bike

Thursday - Biceps/Triceps - 4x8-10

Standing DB curls (superset next two)
Cable bicep curls
Modified one arm skullcrusher (giant sets for following three)
DB skullcrushers
Tricep pushups
Concentration curls (supersets for next two)
Hammer curls
Standing overhead cable extensions (superset next two)
Tricep pulldowns
Reverse curls
Dips

Plate pinch 3x1 minute
Wrist curls 3x20
Grippers 3x10
Sledgehammer levers 3x10

Abs:
Jackknives on Swiss ball 3x20
Twisting plank 3x10 on each side
Knee drives/back row combo 3x10

Cardio: 30 mins on bike

Friday - Day of epicness lol Unfortunately this day won't be as epic as I'd like it to be until my knee gets better.
- Deadlifts
- Clean/Jerk - light as hell right now
- Turkish get-ups
- Tire slams (no clue what to call these...just do them, basically take a car tire, get in stance and slam it sideways against an immovable object. It's all about controling the bounce. Great for core.)