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@srdkr So cardio and lower body work is important, but doing upper body work will help you burn calories without involving your knees. For back, when doing pulling make sure to use a bench or machines what support your chest so there’s isn’t a large load on the lower back. It may be easier to do...

@christianityrocks Just find a good upper lower split or push pull legs and try that out. Your program you posted seems kind of bad tbh. 3 forearm exercises but only one back seems off.