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Old 09-16-2011, 08:43 PM   #1
CLEEPER
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Default 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
bhtnp
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.

chin ups.
2x5 bw.

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.
bhtnp 3x8-12
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
monday back
tuesday chest
wed off
thursday shoulders
friday back then rotate to

monday chest
tuesday shoulders
wed off
thursday back
friday chest.



what are you all's thoughts?
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