well hopefully it is not aba every week. You do aba bab right?
Squats and leg press are not hard on the knees. Leg extensions might actually be harder on the knees. If you do the excercise right you will be fine.
It seems everyone is saying to do squats. I'll start doing just my own body weight, and starting with a weightless bar next week (if it feels ok). Actually, squats don't really mess up my knees, when I do them right, more or less. Leg press does however. In any case, my knees are weak, and I want to be careful.
Back goes with upper. If you do biceps on Monday, your back workout on Wednesday will go nowhere. Keep in mind with compound lifts, some muscles get work with other things and don't need much isolation.
I didn't know that. I like doing pullups for back, my biceps get killed also.
flat or decline bench db or bb 3 (do 1 3 5 of progression)
incline bench db or bb 3 (1 3 5 again)
bent over rows bb or db all 5 sets of progression
front pull downs 2 (3 and 5 of prg)
shrug 1 set at heaviest, then drop to lightest with no rest.
shoulder press 2 (3 and 5 of prg)
Lateral raises 3 (1 3 and 5 of prg)
tris do 1 set of skull crushers at the heaviest, then with no rest do as many reps of close grip bench press as you can with the same weight
curls 3 (1 3 5 of prg)
hammer curls or reverse grip bb 3 (1 3 5)
optional set of writ extension and flexation
Holy $h!7. First of all, I'm not sure what you mean when you say 1 3 5 of progression. I"m not even sure how to periodize my workout, or if I should do a different workout alltogether. This workout looks like it would take me 2 hours to do or something, and at my current level of fitness (or more accurately, lack of fitness), I don't know if all of that is necessary. I'm still 25 pounds or so overweight.
day b (this is better)
squats all 5 of prg
straight leg deadlifts all 5 of prg
wide stance squat 2 (use set 4 of prg)
decline situps do on decline with weight plate where you can do about 12, then put the plate down and continue without for as many as possible
standing calf all 5 of prg
This leems a little more doable. Once again, explain what you mean about progression. That way I do it is like this, for example let's say I'm doing biceps:
12 - 20 lbs
10 - 30 lbs
8 - 40 lbs
6 - 50 lbs
12 - 40 lbs
Not exactly a linear progression, it jumps back a bit. Surprisingly, I can usually get the last set out of the progression, it comes more often than not at 12 reps...
day b if you're gonna wuss out
adduction abduction 2 of each
a coouple sets each on the extension and ab machines
Still sounds easy compared to day a. Maybe we can balance the days out a little bit? Day a seems like a gym session made in hell...