Joint-Friendly Workouts to Gain Without Pain

Exercise 1 of 7

One-Arm Smith Machine Row Throw

Equipment

Sets

4

Reps

10-12

Rest

90 sec

Exercise 2 of 7

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

4

Reps

10-12

Rest

90 sec

Play How to

**Focus on a slow negative (eccentric motion), lowering the weight for four seconds.

Exercise 3 of 7

Machine Pullover

Equipment

Sets

3

Reps

8/8/8

Rest

120 sec

How to

***You will perform a set with a weight that you can handle for eight reps. Immediately drop the weight by 20% and perform eight more reps. Do this once again for a total of three times.

Exercise 4 of 7

Ab Wheel Rollout

Equipment

Sets

3

Reps

8

Rest

--

How to

Exercise 5 of 7

Machine Preacher Curl

Equipment

Sets

--

Reps

3

Rest

8

How to

Exercise 6 of 7

One-Arm Cable Curl

Equipment

Sets

3

Reps

8

Rest

--

Exercise 7 of 7

Farmer’s Walk

Equipment

Dumbbells

Sets

3

Reps

30m each side

Rest

120 sec

Play How to