Day 1- warm up for 5 min, stretch, seated leg press, leg extention, leg curl, adductor, abductor. cardio for 30 min, stretch.
day2- 60 min cardio, sit ups and push ups
Day 3- warm up, stretch, chest press, pecfly, seated dip, arm curl, cardio 30 min. stretch
Day 4- 60 min of cardio and stretch, sit ups and push ups
Day 5-warm up, stretch, shoulder press, lat pulldown, seated row, low back extention, cardio 30 min, stretch
swim at least 5 laps every day. week 1 do 1 set of 12 reps, week 2 do 2 sets of 12 reps, week 3 do 3 sets of 12 reps, etc.. for 6 weeks then bump up the weight on week 7 and start over again.
This was my routine set up by my trainer and it was working really well until I blew out my knee on our trampoline. Now I just do as much cardio as my knee will allow, the swimming, and the upper body along with my physical therapy that is mostly stretches and leg lifts.