Help me make a weekly workout plan??

weightlessly2014

I'm 19, 5'9 and about 150lbs. I dislocated my left knee cap about a year ago and it's never been the same. I work to keep it strong but I do not do certain leg exercises due to it such as leg press, extension, etc. I've struggled with horrible body image since a kid, and my weight and body has fluctuated over my teen years. i just want to gain confidence and most importantly strength!

My current workout regiment:
Cardio first: Typically the elliptical 30-40 mins try to run on treadmill but bad for knee.
I ride horses 5-6 days as well and am constantly working outside etc. around the barn.

Here's where I get lost b/c I don't have a steady strength training schedule. I don't really rotate exercises on a organized way just mix it up.

Some things I do:
Ab machine=85-90 lbs
Lateral Pulldown=80-85 lbs
Overhead press= 35-40 lbs
Chest press= 35-40 lbs
Pushups- regular and using ball
Hip lift on the exercise ball
Lateral arm raises with 8-10 lb weights
Ab twists with 8-10 lbs
Sit ups with 8-10lbs
Calf raises
90 degree squats (no weight)

I really would appreciate some guidance. I want to strengthen my entire body, but definitely butt, abs, and arms.

I just don't know how to alternate days, what to do when, etc. ANY tips, examples, suggestions, are greatly appreciated

Lofteren

Just hop on a basic barbell training program like Starting Strength. You'll get much better results with that than with what you listed. You'll lift 3 days a week on starting strength so do some cardio on 2 or 3 of your off days.

Sam_I_Am77

Just hop on a basic barbell training program like Starting Strength. You'll get much better results with that than with what you listed. You'll lift 3 days a week on starting strength so do some cardio on 2 or 3 of your off days.

Yes.

Also, if you can't even do something like a Leg Press or Leg Extension (machine stabilizes much of the movement); I can't imagine how your bad your basic movement must be. You should seriously go see a Orthopedist or Sports Medicine doctor to get your knee checked-out. I'm not saying that to be a jerk by any means. For losing weight you'll need to focus more on improving your nutrition. If you can manage seeing a nutritionist for a short period of time that would be of great help to you.

Morgaath

Is this kind of what you are looking for as an end game?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

ChunkLaFunk

The knee issue sounds serious. The fact you have pain after a year indicates it hasn't properly healed. You can't really start a strength training program with that kind of injury. If you have not done so, see a knee specialist for a proper evaluation & treatment protocol. You are young so lots of time to get strong.

If you can't see a doc, take some time off from leg exercises. Try alternating heat & ice, finishing with ice. Probably some inflammation in the joint that's not helping your recovery. Also stretch and foam roll your iliotibial (IT) band. Lots of stuff on this subject on the internet. If your IT band is tight, this can keep the knee cap from tracking properly. If you don't have access to a foam roll, you can use two tennis balls. Try youtube for an instructional video.

If you're doing regular plus physioball pushups, you have excellent upper body & core strength to build upon. Maybe ranch strong? Until you get the knee issue sorted, have you considered yoga? It will effectively target the areas of your body you mentioned and more! You can find many yoga vids on youtube from 15 minutes to over 90 minutes, all levels of intensity. Or a class at the gym, if you're going to a gym?

The slower transition from pose to pose is better for your knee than say the rapid up & down motion of a squat or a lunge.

There are so many ways to organize a workout. The best I can say is pick forms of exercise you enjoy. Don't choose a type of exercise you don't care for just because the rest of the herd is doing it. There are many paths to a fit body!

Be realistic about the amount of time you have each week to devote to an exercise routine. Develop a routine that fits into your schedule. Exercise should reduce stress not add to it.

The guideline is you should be able to do the same workout in 48 hours. If you're still fatigued after 48 hours, you're doing too much. Any program should be progressive, meaning small continuous gains over time.

At least part of your program be recordable so you can track your progress over time. Record your workouts in a log and note how your feeling as well as amount of exercise performed.

Hope your knee feels better and you are soon on your way to a strong body.