So a buddy of mine asked me to develop a training program for him. BUT he’s got YEARS of injuries to him.
-mid 40s (early 50s?)
-Years of athletic training and weight training…great base
-Horrible knees (no bending)
-Bad lower back (no bending that way)
-Bad right elbow (doesn’t want to bend more than 90 degrees)
-Knows his body well (will tell me if something doesn’t work or will hurt later)
Soooo, I’m looking for workouts and/or exercises.
This week, he did
2x15 about 60sec rest (timed)
1a “half” bench (low weights)
1b 1arm DB rows
2a Front and lat raise
3a incline db curl
3b tri pushbacks (or whatever they are called, he said he couldn’t do anything else)
We ended with pushups (he went halfway down…used a box for distance so he didn’t go to far. and chest-supported (incline bench) rows. He did 20 reps pushups, 20reps rows, no rest until he got 100 reps on both. I was trying for a “cardio/fat booster” thing
Sooo, basically I’m typing to get ideas for what we could do. I’m especially worried about getting the heartrate going and doing anything for “strenght” with all his injuries (maybe only low weights). Now it’s not so bad cuz he’s so out of shape, but I can tell that won’t last.
Any ideas for exercises? Any upper-body cardio training? Thanks in advance for all the help.