Hi, obviously I’m new to the forum. Been skulking about for around a year now though. I’m 20. I had a stint in the gym around 6 months ago but I injured my knee and I’ve only been back in for the last two weeks. Thanks to pushups and too much pressing in general, my chest is WAY bigger than my upper back, so that is my focus right now. I’m not sure about doing squats because I don’t have a spotter and I don’t want to do deadlifts until I’m sure my knee is up to it. This is what I’ve been doing, and seeing pretty decent results so far. Any help and pointers is greatly appreciated.
-Seated cable rows 80lbs 3x12
-chin grip pulldown 80lbs 3x12
-Scapular retraction rows 60lbs 3x12
-Leg press 270lbs 3x12
Only doing that, with feet at the top of the platform to get my glutes and hamstrings caught up to my quads. It really hits them hard. My quads are way overpowered from a lifetime of cycling. Plus, my calves are almost as big as my thighs.
-Barbell curls 10lbs 3x12
-Reverse curls: just the bar 3x12
-Skullcrushers 10lbs 3x12
-Rope pushdowns 60lbs 3x12
-Dumbell hold 50lbs for 30 seconds x 2