Mike's Workout Plan

Schedule

Mon / Tue / Thu / Fri

Or 3 days: Mon / Wed / Fri

Session Length

55–70 min

Cardio + strength + optional finisher

Cardio

20 min, always first

Elliptical primary; Row on Friday

Volume

3–4 sets × 8–12

Intermediate range; 75–90 sec rest

Friday Anchor

Elliptical + Row

20-min elliptical → 2,000m row · Core circuit · 20-min stretch

Weekly Schedule

MON

Day 1
Push

TUE

Day 2
Lower

WED

Rest /
Walk

THU

Day 3
Pull

FRI

Day 4
Ell+Row+Core

SAT

Rest /
Active

SUN

Full
Rest

3-day option: Drop Day 2 and run Mon / Thu / Fri — or drop Day 3 and run Mon / Tue / Fri. Friday always stays as row + core + stretch.

🚴 Cardio Guide

🔁 Elliptical

Primary — Days 1, 2, 3
20 min moderate

🚣 2,000m Row

Friday only — after elliptical
500m easy → 1,500m at pace

💨 Air Bike

Optional 5-min finisher
Days 1, 2, or 3 only

🏔️ Stair Master

Optional 5-min finisher
Days 1, 2, or 3 only

Elliptical protocol (all days): 3 min easy → 14 min moderate (resistance 7–10, cadence 130–145 SPM) → 3 min cooldown. Always first — including Friday.
Row protocol (Friday only, after elliptical): 500m easy warm-up → 1,500m at 24–26 strokes/min, RPE 6–7. Engage legs on the drive.
Optional finisher (Days 1–3 only): 5 min max effort on air bike or steady climb on stair master — added after the last strength exercise if energy allows. Never on Friday.

⚠️ Active Modifications

Left shoulder: Standard barbell OHP, upright rows, and overhead cable tricep work avoided. Machine overhead press added on Day 1 using the 1–2 machines that feel comfortable at your gym.
Knees: Full squats, lunges, and split squats included. Leg press ROM at 90–110°. Monitor bilaterally for swelling or sharp pain post-session and adjust depth if needed.
Triceps: Overhead cable extension removed. Replaced with triple-grip drop set pushdowns (palm down → neutral → palm up).
Still avoided: Behind-the-neck pressing, standard barbell OHP, upright rows, plyometrics.

🎯 Training Principles

▶ Shoulder-first thinking: Machine overhead press only — fixed path reduces instability. If any pressing movement causes anterior shoulder pain, stop and substitute.
▶ Knee depth awareness: Squats, split squats, and leg press now at full working ROM. Monitor bilaterally — swelling or stiffness within 4–6 hours post-session = reduce depth, not load.
▶ Progressive overload: Add weight when you complete all sets at the top rep range with 2 reps still in reserve. +5 lbs machines, +2.5 lbs dumbbells.
▶ Drop sets (Day 1 triceps): No rest between grips. 90–120 sec between full drop sets. Load should be heavy enough that grip 1 is genuinely challenging at 8–10 reps.
▶ Friday is a recovery session: Compound lifts at 70–75% of usual load. The row, core circuit, and stretching are the priority — not the strength work.
▶ Optional finishers: Air bike and stair master are 5-min add-ons for Days 1–3 only. Skip them if fatigued, short on time, or the session was heavy. Never add them on Friday.

💪 Day 1 — Push

Chest · Shoulders · Triceps

🔥 Cardio — 20 Min (Elliptical)

Machine	Protocol	Notes
	Elliptical	3 easy → 14 moderate (res. 7–10) → 3 cooldown	Use arm handles to warm up shoulder

Optional 5-min finisher after strength: Air bike (max effort intervals) or stair master (steady climb). Add only if energy allows.

💪 Strength — Upper Push

Exercise

Sets × Reps

Muscles

Equipment

Low-Incline Dumbbell Press Shoulder-Safe
Bench at 20–30°. Neutral grip preferred. Full stretch at bottom, do not lock out at top.

4 × 8–10

ChestAnt. DeltTriceps

Bench + DBs

Cable Chest Fly (Mid-Height)
Cables at chest height. Arms slightly bent, wide arc inward. Squeeze chest at center.

3 × 12

PectoralsAnt. Delt

Cable Crossover

Machine Overhead Press Specific Machines Only
Use the 1–2 machines at your gym that feel comfortable for the left shoulder. Press to full extension, lower controlled. If anterior shoulder pain occurs on either machine, revert to landmine press.

3 × 10–12

DeltoidsTricepsUpper Traps

Overhead Press Machine

Cable Lateral Raise
Single arm. Cable at floor. Raise to shoulder height only — no higher. Slight forward lean. Isolates lateral deltoid without overhead stress.

3 × 15 ea.

Lat. Deltoid

Low Cable Pulley

Triple-Grip Cable Tricep Drop Set No Overhead — Shoulder-Safe
3 full drop sets. No rest between grips — drop the weight immediately and switch attachment/grip. Rest 90–120 sec between drop sets. Use high cable pulley throughout.

Grip 1	Palm Down (Pronated) — straight bar or EZ bar outer grip. Start at your heaviest working weight. 8–10 reps.
↓ Drop 20–25%
Grip 2	Palm Neutral — rope attachment, hands parallel (thumbs up). 10–12 reps.
↓ Drop 20–25%
Grip 3	Palm Up (Supinated) — straight bar, underhand/reverse grip. 12–15 reps.

3 drop sets

All 3 Tricep HeadsMedialLateralLong Head

High Cable + Straight Bar + Rope

Tricep drop set tip: Have both attachments (straight bar and rope) staged on the cable before starting. The transition between grips should take under 10 seconds — the no-rest protocol is what makes this effective. Grip 1 (palm down) is your heavy anchor; by Grip 3 (palm up) you should be near failure at 15 reps.

Left Shoulder Watch: Sharp pain (not muscle burn) in the front or top of the left shoulder during pressing = stop that movement. Monitor how the machine overhead press feels at the left shoulder specifically.

🦵 Day 2 — Lower Body

Quads · Hamstrings · Glutes · Calves

🔥 Cardio — 20 Min (Elliptical)

Machine	Protocol	Notes
	Elliptical	Standard 20-min protocol	Low-impact warm-up — good for knees before heavy leg work. Row is saved for Friday.

Optional 5-min finisher after strength: Air bike or stair master. Stair master is particularly complementary after leg day for active quad/glute flush.

💪 Strength — Lower Body

#	Exercise	Sets × Reps	Muscles	Equipment
1	Barbell Back Squat High or low bar — your preference. Feet shoulder-width, toes slightly out. Squat to comfortable depth — parallel or below if knees tolerate. Chest up, knees track over toes. Drive through full foot.	4 × 8–10	QuadsGlutesHamstringsCore	Squat Rack
2	Romanian Deadlift (Barbell) Soft knee bend, hinge at hips, bar slides down thighs. Feel hamstring stretch at the bottom. Drive hips forward to return. Neutral spine throughout. Posterior chain counterbalance to the squat.	3 × 10	HamstringsGlutesLower Back	Barbell
3	Leg Press Feet shoulder-width on platform. Knee flexion to 90–110°. Heels drive the push. Do not lock knees at top. Foot position: low = more quad, high = more glute.	3 × 12	QuadsGlutesHamstrings	Leg Press Machine
4	Dumbbell Split Squat Rear foot on bench (Bulgarian) or flat on floor. Front foot forward enough that shin stays vertical at bottom. Lower rear knee toward floor. Drive up through front heel. Swap for walking lunges every 2–3 weeks for variety.	3 × 10 ea.	QuadsGlutesHip Flexors	DBs + Bench
5	Seated Leg Curl Full ROM. Pause at full contraction. 3-second eccentric on the return. Seated preferred over lying for knee comfort.	3 × 12	Hamstrings	Seated Leg Curl
6	Standing Calf Raise Deep stretch at bottom, full rise at top. Slow and controlled. Calf strength supports knee joint stability.	4 × 15–20	GastrocnemiusSoleus	Calf Raise Machine

If pressed for time: Prioritize squat, RDL, and split squat. Leg curl and calves can be shortened or moved to Day 4.

Day 2 Tip: Walking lunges can swap in for split squats on any week — same load and sets. Split squats give more stability; walking lunges add balance challenge. Rotate every 2–3 weeks to keep adaptation fresh.

Knee Watch: Monitor both knees for swelling or increased stiffness within 4–6 hours post-session. If one knee responds worse, reduce depth on that side before reducing load. Lateral knee pain during leg press = widen stance slightly.

🔙 Day 3 — Pull

Back · Biceps · Rear Delts · Rotator Cuff

🔥 Cardio — 20 Min (Elliptical)

Machine	Protocol	Notes
	Elliptical	Standard 20-min protocol	Use arm handles to pre-activate pulling muscles before strength work

Optional 5-min finisher after strength: Air bike (shoulder-friendly at moderate pace) or stair master. Skip if shoulders feel fatigued.

💪 Strength — Upper Pull

#	Exercise	Sets × Reps	Muscles	Equipment
1	Seated Cable Row (Neutral Grip) V-bar or close-grip handle. Pull to lower chest/upper abdomen. Elbows drive back. Full stretch at front, full squeeze at back.	4 × 10	Mid BackRhomboidsLatsBiceps	Low Cable Pulley
2	Lat Pulldown (Neutral or Wide Grip) Lean back 10–15°. Pull to upper chest — not behind the neck. Elbows drive down and back. Neutral grip (parallel bar) reduces shoulder stress.	4 × 10	Latissimus DorsiTeres MajorBiceps	Lat Pulldown Station
3	Chest-Supported Machine Row Chest fully against pad — eliminates lumbar loading. Retract shoulder blades before pulling. Full range of motion.	3 × 12	Upper BackRear DeltsTraps	Chest-Supported Row
4	Cable Face Pull Rotator Cuff Priority Rope at eye level. Pull to forehead — elbows high and wide, finishing in "double bicep" position. Most important exercise for left shoulder long-term health. Control over load.	3 × 15–20	Rear DeltInfraspinatusTeres MinorMid Traps	High Cable + Rope
5	Rear Delt Fly (Machine or Cable) Reverse pec deck setting, or cross-body cable pulls at shoulder height. Slight elbow bend. Focus on squeezing back of shoulder — not traps.	3 × 15	Posterior DeltoidRhomboids	Pec Deck (Reverse) or Cables
6	EZ-Bar Curl Elbows pinned at sides. Full extension at bottom, full squeeze at top. EZ bar reduces wrist stress vs. straight bar.	3 × 10–12	Biceps BrachiiBrachialis	EZ-Bar
7	Hammer Curl (Dumbbell) Neutral grip (thumbs up). Builds brachialis and brachioradialis — arm thickness and forearm strength.	3 × 12	BrachialisBrachioradialis	Dumbbells

Day 3 Tip: Face pulls are the single most important exercise in this plan for your left shoulder's long-term health. External rotators and rear delts are typically undertrained relative to pressing muscles. 15–20 reps, moderate weight, full control.

🌀 Day 4 — Friday: Full Body + Core + Stretch

~80 min · Elliptical → Row · Lighter loads · Core circuit · 20-min stretch

🔥 Cardio — Elliptical + Row (Friday)

Order	Machine	Protocol	Notes
1st	Elliptical	Standard 20-min protocol (res. 7–10, 130–145 SPM)	Always first — non-negotiable. Full warm-up before any other work.
2nd	2,000m Row	500m easy → 1,500m at 24–26 s/min, RPE 6–7	Friday addition after the elliptical. Engages the full posterior chain — legs on the drive, not just arms. No air bike or stair master on Friday.

💪 Strength — Full Body Compounds (70–75% Load)

#	Exercise	Sets × Reps	Muscles	Equipment
1	Romanian Deadlift 70–75% of Day 2 load. Same technique. Focus on form and mind-muscle connection rather than load. Recovery-promoting, not a PR day.	3 × 10	HamstringsGlutes	Barbell or DBs
2	Neutral-Grip Cable Chest Press Shoulder-Safe Cables at mid-chest height. Press forward and slightly together. Very shoulder-friendly pressing pattern. Or use machine chest press at low incline.	3 × 12	ChestTriceps	Cable Crossover or Machine
3	Single-Arm Dumbbell Row Knee and hand on bench. Row dumbbell to hip — not shoulder. Elbow drives back and up. Full stretch at bottom. Good for addressing side-to-side asymmetries.	3 × 12 ea.	LatsMid BackBiceps	Dumbbell + Bench
4	Goblet Squat or Leg Press Goblet squat: dumbbell at chest, squat to full depth — form reinforcer, easy on lower back. OR leg press at 90–110° ROM, 70% of Day 2 load. Choose based on how knees felt earlier this week.	3 × 12–15	QuadsGlutes	Dumbbell OR Leg Press

🔴 Core Circuit — 3 Rounds (No rest between exercises; 60 sec between rounds)

#	Exercise	Reps / Time	Target	Cue
1	Dead Bug	10 ea. side	Deep CoreTVA	Opposite arm/leg lowers slowly. Low back stays pressed to mat. Exhale each rep.
2	Plank Hold	45–60 sec	Anti-Extension	Forearms. Posterior pelvic tilt. Don't let hips sag or pike.
3	Pallof Press (Cable)	12 ea. side	Anti-RotationObliques	Cable at chest. Press out, hold 1 sec, return. Body does not rotate.
4	Cable Woodchop (High to Low)	12 ea. side	ObliquesRotation	Cable high. Rotate diagonally down. Arms fairly straight. Pivot rear foot.
5	Bird Dog	10 ea. side	Lumbar Stabilizers	Opposite arm + leg. Hold 2 sec. Spine stays neutral throughout.
6	Side Plank	30–45 sec ea.	Lateral CoreQL	Forearm on mat, hips stacked off the floor.

🧘 Stretching — 20 Minutes (Hold steady; no bouncing)

Lower Body — ~10 minHips · Hamstrings · Quads · Calves

Kneeling Hip Flexor Stretch

⏱ 60 sec each side

Lunge position, back knee on mat. Shift hips forward. Squeeze rear glute. Reach arm up for deeper stretch.

Supine Hamstring Stretch

⏱ 60 sec each side

Lying on back. Pull leg toward ceiling with strap or belt. Keep opposite leg flat. Dorsiflex foot (toes toward you) for sciatic nerve floss option.

Figure-4 Piriformis Stretch

⏱ 60 sec each side

Lying on back. Cross ankle over opposite thigh. Pull lower thigh toward chest. Feel deep in the hip/glute. Key for knee tracking.

Standing Quad Stretch

⏱ 45 sec each side

Stand on one leg, pull heel to glute. Keep knees together, pelvis neutral. Use wall for balance if needed.

Calf / Achilles (2 positions)

⏱ 45 sec each side

Straight leg (gastrocnemius) then bent knee (soleus). Tight calves alter patellar tracking — both positions matter.

Seated Groin / Adductor

⏱ 45 sec

Soles of feet together (butterfly). Elbows gently press inner thighs. Lean forward from hips, not spine.

Upper Body + Shoulder — ~6 minLeft shoulder priority

Cross-Body Shoulder Stretch

⏱ 60 sec each side (hold left longer)

Pull arm across chest at shoulder height. Other hand at elbow — not wrist. Feel posterior capsule stretch. Don't shrug.

Doorway / Cable Chest Stretch

⏱ 60 sec

Arms at 90° against doorframe or holding cable behind you. Step forward until chest opens. Keeps pectorals from pulling shoulder forward.

Lat Stretch

⏱ 45 sec each side

Grab a fixed bar or cable machine with one hand. Let body hang or lean away. Feel the full length of the lat.

Neck Side-Tilt + Rotation

⏱ 30 sec each direction

Slow, controlled tilts and rotations. Stop if any tingling or radicular pain.

Spine + Total Body — ~4 minDecompress · Mobilize · Recover

Thoracic Extension (Foam Roller)

⏱ 60–90 sec

Roller perpendicular to spine at mid-back. Support head, arms crossed. Extend gently. Walk up 2–3 positions. Do NOT roll the lumbar spine.

Cat-Cow

⏱ 10 slow cycles

Hands and knees. Arch up (cat), drop belly and lift head (cow). Breathe in on cow, out on cat. Resets spinal neutral.

Child's Pose

⏱ 60 sec

Knees wide, arms extended forward, forehead to mat. Breathe deeply. Decompresses lumbar spine. Best single cooldown exercise.

90/90 Hip Stretch

⏱ 60 sec each side

Sit with front and back legs each at 90°. Lean gently over front shin. Excellent for hip internal/external rotation. Skip if knee position is uncomfortable.

Friday Philosophy: The row warms up the entire posterior chain before lifting. Lighter weights on compounds, thorough core work, and a full stretch protocol all serve one goal — coming back next week healthier. Don't rush the stretch. It's the most undervalued 20 minutes in strength training.

✅ Phase 1: Weeks 1–3 — Calibrate

Week 1 is a calibration week — find working weights at 3–4 reps in reserve
Focus on movement quality, especially squat depth and shoulder positions on press
Log every weight and rep count — this is your baseline for progressive overload
Note any joint pain (not muscle burn) and adjust — substitution may be needed
Rest 90–120 sec between compound sets; 75 sec between isolation work

📈 Phase 2: Weeks 4–8 — Progressive Overload

Add weight when you complete all sets at top of rep range with 2 reps in reserve: +5 lbs machines / +2.5 lbs dumbbells
Add a 4th set to squat and cable row — your two primary compound movers
Tricep drop sets: increase the starting (palm-down) weight as grip 3 becomes easy at 15 reps
Cardio: increase elliptical resistance by 1–2 levels; target faster 2,000m row split time on Fridays
Optional finishers: begin incorporating air bike or stair master on 1–2 days per week

🚀 Phase 3: Weeks 9–12 — Strength Focus

Shift squat, RDL, and cable row to 5–8 rep range at higher load (3–4 sets); keep accessories at 12–15 reps
Consider a deload at Week 10: same movements at 50% load, 2–3 sets — allows connective tissue recovery
Left shoulder reassessment: if machine overhead press has been consistently pain-free, cautiously test a light dumbbell OHP as a further progression option
Squat progression: if knees have tolerated depth well through Week 8, load more aggressively (+5–10 lbs/week while form holds)
After Week 12: evaluate adding a 5th day or splitting upper pull into a dedicated back day

📊 Signs It's Working

▶ Working weights increasing on squat, RDL, cable row, and lat pulldown — the primary strength markers
▶ Friday 2,000m row split time improving week over week
▶ Left shoulder: same workouts with less post-workout anterior stiffness — sign of rotator cuff strengthening
▶ Knees: less morning stiffness after leg days — improved quad support and synovial fluid circulation
▶ Friday stretches becoming easier to hold — measurable mobility improvement
▶ Body composition: clothing fit and waist measurement more meaningful than scale weight

🩺 When to Modify or Pause

▶ Sharp pain (not burn) during any movement → Stop that exercise. Note the movement. Substitute next session. Report if it recurs.
▶ Swelling in either knee after leg days → Reduce squat depth and leg press ROM. Ice 15 min post-workout.
▶ Left shoulder pain with reaching or pressing → Emphasize face pulls and rear delt work; defer all pressing 1 week; reassess.
▶ Overtraining signs (persistent soreness, poor sleep, declining performance) → Insert a deload week: same movements at 50% load, 2–3 sets.