I need an upper body only work out
I have been doing a 3 day full body routine that Steve and Glwannabe created. the real results pushpull press routine that gl is doing also.
I broke my ankle at work Tuesday and it seems that I tore ligaments also so surgery is a must. Untill wednesday I have to stay in bed with my foot elevated above heart level . It will be a couple weeks before i get back to lifting but this is what i worked this past wednesday
4x15x95( felt light and will use more weight but have to make sure not to use leg drive at all)
seated bent over dumbbell rows /single arm bench press as a super set
4x15x35 on each arm for each exercise.
seated lower cable rows with underhand grip.
4x12x125. these really hit the lats and biceps nice.
After the cable rows, i did not have much left for chins.
I plan to do Dips since I can come down on one foot to start and stop then grab my crutch's.
I did the extra set since i used so light of weight on every thing, when i get started i plan to just do 3 sets of 8-12 reps using the same rep scheme as Reeves classic. so the routine will look like this if this is what i actually use.
dumbell row 3x8-12
bench press 3x8-12( these will be with no leg drive at all.) may have to use dumbbells
chin ups / cable rows( thinking 2 sets of amap chins then 2 sets of 10 with lower cable row with under hand grip )
Dips 5x10 bw. The dips may just come before chins .
I plan to do this routine either mon, wed and friday or help me make up a 4 day split as I have extra time to kill.
Maybe this is a good time to do
friday back then rotate to
what are you all's thoughts?