I can't do leg workouts any advice.

[fabregas]

I have a nerve disease that prevents me from lifting "heavy." I can lift and my doctor encourages me to but I can't use a lot of weight doing it. I was benching almost 300 awhile back, note I could probaly go at most 100lbs. I own a pair of iron master adjustable dumbells that go up to 120lbs(which is more than enough for most lists I can do), and ez-curl bar, Pull up/dip stand, and elastic bands. From the standard CKD workout listed below I can do most everything except those things involving a specific device, like the t-bar rows, but i can easily sub something in for that.

Of more concern is that I can't really do any leg lifts at all. I cycle a lot and that keeps my legs in line with the rest of me. I also have a stair stepper. But I can't always use these things. I could do hamstring curls and leg extensions with the elastic bands I have but squats are out of the question. Would this be that big of a problem?

Right now my only leg exercise is also my cardio, walking my daughter to and from school everyday. We live a little over half a mile away so thats a good 2 miles 5 days a week.

MONDAY: Chest, Back, Abs

Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps

TUESDAY: Shoulders, Arms

Same intensity mentioned before

Behind the neck shoulder press 3 sets, 8-10 reps
Military press 3 sets, 8-10 reps
Preacher curls 3 sets, 8-10 reps
French press or "skull-crushers" 3 sets, 8-10 reps
Shoulder raises (any type) 2 sets, 8-10 reps
Hammers 3 sets, 8-10 reps
V-bar tricep press 3 sets, 8-10 reps
Forearm curls 2 sets, 8-10 reps
Reverse forearm curls 2 sets, 8-10 reps

Wednesday: Rest or Cardio

Thursday morning: Rest or Cardio

Later on Thursday: Legs

Squat or Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated leg curl 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps

Friday night: Final Workout

Bench 2 sets, 6-10 reps
T-bar Row 2 sets, 6-10 reps
Incline bench 2 sets, 6-10 reps
Latpulldown to front 2 sets, 6-10 reps
Behind the neck shoulder press 1 set, 8-10 reps
Military press 1 set, 8-10 reps
Either curl exercise 2 sets, 8-10 reps
Either tricep exercise 2 sets, 8-10 reps
Stiffleg deadift 1 set, 8-10 reps
Normal floor ab crunch 2 sets, 10-20 reps
Reverse crunches 2 sets, 10-20 reps

[MASSter]

I have a nerve disease that prevents me from lifting "heavy." I can lift and my doctor encourages me to but I can't use a lot of weight doing it. I was benching almost 300 awhile back, note I could probaly go at most 100lbs. I own a pair of iron master adjustable dumbells that go up to 120lbs(which is more than enough for most lists I can do), and ez-curl bar, Pull up/dip stand, and elastic bands. From the standard CKD workout listed below I can do most everything except those things involving a specific device, like the t-bar rows, but i can easily sub something in for that.

Of more concern is that I can't really do any leg lifts at all. I cycle a lot and that keeps my legs in line with the rest of me. I also have a stair stepper. But I can't always use these things. I could do hamstring curls and leg extensions with the elastic bands I have but squats are out of the question. Would this be that big of a problem?

Right now my only leg exercise is also my cardio, walking my daughter to and from school everyday. We live a little over half a mile away so thats a good 2 miles 5 days a week.

MONDAY: Chest, Back, Abs

Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps

TUESDAY: Shoulders, Arms

Same intensity mentioned before

Behind the neck shoulder press 3 sets, 8-10 reps
Military press 3 sets, 8-10 reps
Preacher curls 3 sets, 8-10 reps
French press or "skull-crushers" 3 sets, 8-10 reps
Shoulder raises (any type) 2 sets, 8-10 reps
Hammers 3 sets, 8-10 reps
V-bar tricep press 3 sets, 8-10 reps
Forearm curls 2 sets, 8-10 reps
Reverse forearm curls 2 sets, 8-10 reps

Wednesday: Rest or Cardio

Thursday morning: Rest or Cardio

Later on Thursday: Legs

Squat or Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated leg curl 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps

Friday night: Final Workout

Bench 2 sets, 6-10 reps
T-bar Row 2 sets, 6-10 reps
Incline bench 2 sets, 6-10 reps
Latpulldown to front 2 sets, 6-10 reps
Behind the neck shoulder press 1 set, 8-10 reps
Military press 1 set, 8-10 reps
Either curl exercise 2 sets, 8-10 reps
Either tricep exercise 2 sets, 8-10 reps
Stiffleg deadift 1 set, 8-10 reps
Normal floor ab crunch 2 sets, 10-20 reps
Reverse crunches 2 sets, 10-20 reps

lunges, wall squats, dead lifts(light weight dead lifts)

[fabregas]

lunges, wall squats, dead lifts(light weight dead lifts)

Yeah I can do deadlifts just fine. The problem with squats for me is the entire motion can flare up pain in my pudendal nerve(which I have damaged), Which makes them and lunges a problem.

[MASSter]

Yeah I can do deadlifts just fine. The problem with squats for me is the entire motion can flare up pain in my pudendal nerve(which I have damaged), Which makes them and lunges a problem.

Well that sucks......I'm drawing at straws now but may look into weighted body suits or something that can turn your walk into a strong leg workout.

[trainerjyms]

If you can do cardio, can you do HIIT? That would help your legs a ton. Also, depending on what you think you can do, there are ways of doing sets with lighter weights using pre exhausting or supersetting to fatigue the muslces with lighter weights. What is the exact issue and what do you think you can do?

[CanuckTank]

If you can do cardio, can you do HIIT? That would help your legs a ton. Also, depending on what you think you can do, there are ways of doing sets with lighter weights using pre exhausting or supersetting to fatigue the muslces with lighter weights. What is the exact issue and what do you think you can do?

HIIT training is not good on a keto diet due to low muscle glycogen. LISS will lead to more fat loss directly.

[fabregas]

If you can do cardio, can you do HIIT? That would help your legs a ton. Also, depending on what you think you can do, there are ways of doing sets with lighter weights using pre exhausting or supersetting to fatigue the muslces with lighter weights. What is the exact issue and what do you think you can do?

Right now I would only be comfortable doing hamstring curls and leg extensions with light weights. Or as I have said the bands I have.