In case you guys didn't read my original post about a month ago, I had severee shoulder problems that required surgery. (Shoulders chronically dislocated causing the bone of my glenoid to erode causing further dislocations.....but anyway...)
I had just found this forum at that time and was on a split schedule of 2 body parts a day, going in at 6 days a week (possible overtraining, i know...but thats what it was
)
Anyway, I have been out of the gym and in a sling for about a month. I have for the most part done a great job of averting the weight gain problem but I am sick of being out of the gym and want to get back into it.
I was wondering if there was any plan that you guys could recommend or help me put together that would work out only legs and abs. At the very most, MAYBE i can do hyperextensions, but to be safe I might avoid them (dont want to hold any weight with my shoulder if I dont have to..)
Just one more note...I can't do squats. Maybe Hack squats on a machine or lying squats on a machine, but definitely not with the bar. That position is VERY unstable for my shoulder and I wont be able to hold the bar.
I was thinking of throwing together a workout with the following excersizes, since they are all I can do (maybe more also, so long as I dont have to hold onto a weight with my hands):
Leg Press
Hack Squats (Machine)
Laying Squats (Machine)
Leg Entensions
Leg Curls
Crunches
Laying Leg Lifts
Calf Raises
Seated Calf Raises
With all that said, what do you think a good routine would be?
Training schedule Post-Op (Heavy on the legs)
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