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Rehab Training
by Arthur
4 athletes joined
Program Description
Personal Addition to the rehab work. Focus on the lower Body and arms. Get rid of pushing exercises to fix imbalance in the shoulders.
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jan 31, 2024 08:59
Last Edited
Jun 16, 2024 03:22
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Week 1
1 / 12 Weeks
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8