🦵 Daily Knee Routine
- Quad Sets – 2x15
- Straight Leg Raises – 2x12
- Band Knee Extensions – 2x15
- Step-Ups – 2x10 each
- Hamstring Stretch – 30 sec
- Calf Stretch – 30 sec
💪 Day 1 – Upper (Push)
- Incline DB Press – 3x10
- Flat DB Press – 3x8–10
- Shoulder Press – 3x10
- Lateral Raises – 3x12–15
- Tricep Pushdowns – 3x12
🦵 Day 2 – Lower (Strength)
- Goblet Squats – 3x10
- Romanian Deadlift – 3x10
- Leg Press – 3x12
- Hamstring Curl – 3x12
- Calf Raises – 3x15
Finish with knee routine
💪 Day 4 – Upper (Pull)
- Lat Pulldown – 3x10
- Seated Row – 3x10
- Face Pulls – 3x12–15
- Hammer Curl – 3x10
🦵 Day 5 – Lower (Light)
- Bodyweight Squats – 3x12
- Step-Ups – 3x10 each
- Glute Bridges – 3x12
- Walking Lunges – 2x10
- Calf Raises – 3x15
Finish with knee routine
🚶 Cardio
- Walk 20–30 min
- OR Jog 1 min / Walk 2 min x 20 min