This Week's Workouts

About a month ago, I tweaked my knee running HIIT sprints.  I have only lifted legs once since then because I do not want to re-injure it.  I have a doctor's appointment on 10/23 and am eagerly waiting to figure out what is wrong with it.  I have not been doing cardio either.  Below are the workouts I have done this week.  As with all the workouts I post, exercises grouped together are done as a super set.

Monday Shoulders

Seated Bar Press 4x15, 12, 10, 8

Dumbbell (DB) Lateral Raise 4x15, 12, 10, 8

DB Front Raise 4x15, 12, 10, 8

DB Incline Press 4x15, 12, 10, 8

Rear Delt Flyes 4x15, 12, 10, 8

Arnold Press 4x15, 12, 10, 8

Tuesday Back

DB Pullover Warm Up Set 12-15, 10, 8, 8

Close Grip (CG) Lat Pulldown Drop Sets 4x12, 10, 10, 8

1-Arm Row 4x12, 12, 10, 10

Wide Grip (WG) Seated Row Drop Sets 4x12, 10, 10, 8

CG T-Bar Row 3x12, 12, 10

Assisted Pullups 3xFailure

Wednesday Chest

Barbell Bench Press 4x12, 10, 10, 8

Barbell Incline Press 4x12, 10, 10, 8

Flat Bench DB Flyes 4x12, 10, 10, 8

Cable Crossover 4x10

Pushups 3xFailure

Thursday Arms

CG Pull-up 4xfailure

V-Grip Push downs 4x15, 12, 10, 10

CG Bench 4x15, 12, 10, 10

Barbell Curls 4x15, 12, 10, 10

EZ bar 21s 4x7 top, 7 bottom, 7 full

OH Tricep Extensions 4x15, 12, 10, 10

Reverse Tricep Extension 4x15, 12, 10, 10

Rope Hammer Curls 4x15, 12, 10, 10

Friday Shoulders

Seated Military Press 5x10

Arnold Press 5x20

Barbell Shrugs 5x12

Upright Rows 5x12

Incline Rear Delt Fly 5x20

Cable Full Front Raise 5x12