Workout with bad shoulders and knees

Blackflht05

Junior Member
Joined
Apr 14, 2017
Messages
24
Location
SE MI - Michigan
Know not up to the par of most of you but here is where I am at. 62 years old. After a serious motorcycle accident and 8 surgeries, I have had work done on both shoulders and both knees and have two (2) cages in my neck held in place by twelve (12) screws. Trying to get back in shape to do an Elk hunt out West with my son.
Currently I try for at least five (5) days a week in the gym. On weekends I teach motorcycle class so walk an average of 10 miles both Sat and Sun and am on my feet both days at least 13 hours outside.

Monday and Friday I do upper body.
Tricep pulldowns - 3 sets of 15 - 75#
Back rows - 3 sets of 15 - 120#
Bench press - 3 sets of 15 - 140#
Shoulder shrugs - 3 sets of 15 - 140#
Butterfly Dumbbell - 3 sets of 15 - 45#
Overhead tricep extentions - 3 sets of 15 with 45#
Bicep curls with dumbbells - 3 sets of 15 with 45#
Military press - 3 sets of 15 with 60#
10 minutes on stepper at level 10 - works out to about 50 flights of steps according to the machine
30 minutes on treadmill at speed 3.8 - 10 Min at incline 0f 6, 10 at incline 10.5 and 10 at incline of 15

Tues and Thursday - Cardio and abs
hanging leg raises - 3 sets of 15
Back extensions - 3 sets of 15
10 minutes on stepper at level 10
30 minutes on elliptical machine, level 12

Weds - Legs
Leg extensions - 3 sets of 15 - 120#
leg curls, seated - 3 sets of 15 - 140#
Donkey calf raise - 3 sets of 15 - 200#
Incline leg press - 3 sets of 15 - 540#
Squats - 3 sets of 15 - 100#
30 minutes on treadmill at speed 3.8 - 10 Min at incline 0f 6, 10 at incline 10.5 and 10 at incline of 15

Any suggestions or thoughts would be greatly appriciated
 
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