One arm injury workout 3 day

by Heikki E.

1 athletes joined

Program Description

All upper body excercises with cuff straps and cable. attach cuff straps in the upper arm, next to the elbow

Program Overview

Level
Beginner
Goal
Bodyweight Fitness, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 20, 2026 01:16
Last Edited
Jan 28, 2026 09:59

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

17.1%

Hamstrings

17.1%

Glutes

15.2%

Chest

7.3%

Front Delts

5.5%

Upper Back

5.5%

Rear Delts

5.5%

Abductors

4.9%

Abs

4.3%

Calves

3.7%

Lats

3.7%

Middle Delts

3.7%

Lower Back

2.4%

Adductors

2.4%

Biceps

1.8%

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WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

1

Leg Extension

3

10 reps

-

2

Leg Curl

3

10 reps

-

3

Leg Curl

3

10 reps

-

4

Hack Squat

4

5 reps

-

5

Single Leg Press

4

-

6

Leg Press (45 Degrees)

4

-

Day 1

1

Leg Extension

3

10 reps

-

2

Hack Squat

4

5 reps

-

3

Single Leg Press

4

-

4

Leg Press (45 Degrees)

4

-

Day 1

1

Leg Extension

3

10 reps

-

2

Leg Curl

3

10 reps

-

3

Hack Squat

4

5 reps

-

4

Single Leg Press

4

-

5

Leg Press (45 Degrees)

4

-

Day 1

1

Leg Extension

3

10 reps

-

2

Leg Curl

3

10 reps

-

3

Hack Squat

4

5 reps

-

4

Single Leg Press

4

-

5

Leg Press (45 Degrees)

4

-

Day 1

1

Leg Extension

3

10 reps

-

2

Leg Curl

3

10 reps

-

3

Hack Squat

4

5 reps

-

4

Single Leg Press

4

-

5

Leg Press (45 Degrees)

4

-

Day 2

1

Hip Abductor (Machine)

3

10 reps

-

2

Deadlift (Smith Machine)

4

5 reps

-

3

Split Squat (Smith Machine)

3

7 reps

-

4

Seated Calf Raise

3

10 reps

-

5

Hip Adductor (Machine)

4

-

Day 2

1

Hip Abductor (Machine)

3

10 reps

-

2

Deadlift (Smith Machine)

4

5 reps

-

3

Split Squat (Smith Machine)

3

7 reps

-

4

Seated Calf Raise

3

10 reps

-

5

Hip Adductor (Machine)

4

-

Day 2

1

Hip Abductor (Machine)

3

10 reps

-

2

Deadlift (Smith Machine)

4

5 reps

-

3

Split Squat (Smith Machine)

3

7 reps

-

4

Seated Calf Raise

3

10 reps

-

5

Hip Adductor (Machine)

4

-

Day 2

1

Hip Abductor (Machine)

3

10 reps

-

2

Deadlift (Smith Machine)

4

5 reps

-

3

Split Squat (Smith Machine)

3

7 reps

-

4

Seated Calf Raise

3

10 reps

-

5

Hip Adductor (Machine)

4

-

Day 2

1

Hip Abductor (Machine)

3

10 reps

-

2

Deadlift (Smith Machine)

4

5 reps

-

3

Split Squat (Smith Machine)

3

7 reps

-

4

Seated Calf Raise

3

10 reps

-

5

Hip Adductor (Machine)

4

-

Day 3

1

Cable Crossover

6

-

2

Seated Row (Cable)

6

-

3

Rear Delt Fly (Cable)

6

-

4

Lateral Raise (Machine)

6

-

5

Chest Fly (Machine)

6

-

Day 3

1

Cable Crossover

6

-

2

Seated Row (Cable)

6

-

3

Rear Delt Fly (Cable)

6

-

4

Lateral Raise (Machine)

6

-

5

Chest Fly (Machine)

6

-

Day 3

1

Cable Crossover

6

-

2

Seated Row (Cable)

6

-

3

Rear Delt Fly (Cable)

6

-

4

Lateral Raise (Machine)

6

-

5

Chest Fly (Machine)

6

-

Day 3

1

Cable Crossover

6

-

2

Seated Row (Cable)

6

-

3

Rear Delt Fly (Cable)

6

-

4

Lateral Raise (Machine)

6

-

5

Chest Fly (Machine)

6

-

Day 3

1

Cable Crossover

6

-

2

Seated Row (Cable)

6

-

3

Rear Delt Fly (Cable)

6

-

4

Lateral Raise (Machine)

6

-

5

Chest Fly (Machine)

6

-