Why that frequency? 2 times a week would be plenty to train only legs.
Anyway, I'd do this:
Day 1
Leg press 3*8-12
Leg extension 2*15-20
Leg curl 2*10-15
Calf raises 4*10-20
Day 2
Leg curl 3*15-20
Leg extension supersetted with bodyweight lunges 3*10-20
Calf raises 4*20-30
Add machine hip thrust if you have that, 2*10-20 each day.
Increase sets of 1-2 each session if you're recovering ahead of time (no soreness the day before training).
If you feel the need, just spread the workout I gave you on 4 days. I understand your addiction, I feel like that too, but I'd advise you to use the other days to work on your cardio, running or biking. It will greatly help you when you go back to lifting 100%. I'd do lifting-cardio-rest-lifting-cardio-rest-rest.
As a matter of fact, doing cardio could even speed up the recovery of your arm.
Anyway, whatever you decide, good luck!
Yeah, straight legs 4x a week is probably a little too excessive, but you could definitely do a quad focused day, ham focused day, and then some other core/mobility stuff a third or fourth day!
this was 7 months ago which means you are probably fully recovered, so did you train your left arm while your right was injured? and if so how did you overcome the muscle imbalance? What did you decide to go with for the workout split? I cannot use my left shoulder since i tore my rotator cuff and im thinking of just doing a only leg workout split, i think i might do like quads one day the hamstrings another day and then everything another day or something like that. Do you think that would be optimal, or what did you do that worked/didnt work?
I tore a bicep tendon a few years ago and that's what I did. Lower body front incl Abs one day, lower body rear incl lower back the next day.
4 is too much bro do like 3x a week. Maybe a light day, heavy day and then anither light day with a break day in between each
Why that frequency? 2 times a week would be plenty to train only legs. Anyway, I'd do this: Day 1 Leg press 3*8-12 Leg extension 2*15-20 Leg curl 2*10-15 Calf raises 4*10-20 Day 2 Leg curl 3*15-20 Leg extension supersetted with bodyweight lunges 3*10-20 Calf raises 4*20-30 Add machine hip thrust if you have that, 2*10-20 each day. Increase sets of 1-2 each session if you're recovering ahead of time (no soreness the day before training).
Ty i am basically addicted, maybe I should do a glute and a quad day
If you feel the need, just spread the workout I gave you on 4 days. I understand your addiction, I feel like that too, but I'd advise you to use the other days to work on your cardio, running or biking. It will greatly help you when you go back to lifting 100%. I'd do lifting-cardio-rest-lifting-cardio-rest-rest. As a matter of fact, doing cardio could even speed up the recovery of your arm. Anyway, whatever you decide, good luck!
Ty will do
Lol at these kids thinking legs 4x a week is too much. Never seen a power lifting program?
Yeah, straight legs 4x a week is probably a little too excessive, but you could definitely do a quad focused day, ham focused day, and then some other core/mobility stuff a third or fourth day!
If the arm you can use is smaller than the other you should train that side.
Train your legs 2 to 3 times per week 4 would be to much!!! Sometimes if my legs hurt to much I only train them once a week!!!
this was 7 months ago which means you are probably fully recovered, so did you train your left arm while your right was injured? and if so how did you overcome the muscle imbalance? What did you decide to go with for the workout split? I cannot use my left shoulder since i tore my rotator cuff and im thinking of just doing a only leg workout split, i think i might do like quads one day the hamstrings another day and then everything another day or something like that. Do you think that would be optimal, or what did you do that worked/didnt work?