Rationale : Since you are limited with limbs, we prioritize stability with hypertrophy to optimize muscle gains equality, which can be challenging for amputees. Machine is preferred in this scenario since it can offer better stability and free weights should mostly be avoided.
Every exercise is a unilateral movement, meaning one arm or one leg is only being used in the exercise at a time, this is to accommodate to your specialize needs as an amputee.
Note: ANY WEIGHT OR INTESITY IS UP TO THE INDIVIDUALS DISCRETION AND OWN RESPONSILBITY/ WE DO NOT TAKE RESPONSIBILITY FOR ANY INJURIES
Note : start with warmup to lower injury
Disability note : support may be harder with limited limbs, so start lighter weight to stabilize & feel mind to muscle connection better
Push(Chest,shoulder,tri)
Unilateral one arm – Flat bench or chest press machine – 3 x 8
Unilateral one arm – Incline dumbbell press or incline bench machine – 3 x 8
Unilateral one arm – Shoulder press(either machine or dumbbell) – 3 x 8
Unilateral one arm – Machine Lateral Raises – 3 x 8
Unilateral one arm – Tricep pushdowns – 2 x failure
Pull (back and biceps)
Unilateral one arm – Machine Lat pull-down – 4 x 8
Unilateral one arm – Machine low row – 3 x 8
Unilateral one arm – Machine upper back row OR T-bar row (supported) – 3 x 8
Unilateral one arm – face pulls – 2 x 8 (optional)
Biceps –
Unilateral one arm – Incline curls – 3 x 8
Unilateral one arm – hammer curls 3 x 8
Legs
Unilateral one leg – Leg press or Hack squat – 4 sets of 8-10 reps AFTER WARMUP
Unilateral one leg – Sissy Squats – 3 x 10
Unilateral one leg – Hamstring curls 3 x 8