Due to my injury I have to make a routine without a lower body. I can do rackpulls but they have to be done higher below the knees.
Any ideas on how to make a weekly routine with no legs?
can you do KB swings and snatches? windmills? turkish getups?
kipping pullups? muscle ups?
of course any flat or vertical pushing and pulling
do the same routine without legs? `
That would put me to working out 2 days a week... I think I could personally handle more.
I can't do anything that involves quad work especially. Gms kill me.
gms aren't quad work
why not throw in some other activity besides lifting until you heal up? or if you want split it into 3x/week full body (without whatever hurts of course)
you can still do some ham/glute work right? SLDLs, GMs, leg curls, calf raises.. what about the stairmaster? hitting up the stairmaster with a 25-35lb plate in each hand is a bitch and it'll work for maintenance on your quads..
otherwise, i suggest a 3x/week fully body like ryuage suggested..
What's wrong with your quads..?
when i took a break from legs due to injury (probably why you're doing it) i just did push/pull movements 3x a week
Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse
Any man under 200lbs is a woman - RhodeHouse
Are you looking for something along these lines?
Bench Press 5x5
Row 4x (8-10)
Chin 3x (8-10)
Crunches 3 sets (of however you like to do them)
Bench Press 4x10
Crunches 3 sets (see above)
Rack pulls (above the knee) 4 sets of 8-10
Back is worked twice, so is chest. Triceps are worked with benches and biceps with chin. No direct shoulder work is advisable as you are hitting them indirectly 4 times a week. You could throw in some grip work and shrugs if you want to work grip and traps but keep it limited.
I would not use this program longer than 8-10 weeks without taking 7-10 days off before starting it again.
But that way he's only working chest once per week and back twice. Somewhat unbalanced. And if he wishes he can switch the chins I advised with pullups...either is fine.
Keep in mind that the way the program is set up he's training shoulders (with all the chest and back work) 4 days a week. Granted it's indirect work, but that's 31 sets per week for them.
Adding in some heavy direct work such as OH Press (even dropping a bench and row) might be overkill. Last thing he needs is a shoulder injury in addition to his quad injury, then he can't train at all. Though the risk might be low, the possibility is still there. Indirect work keeps it low (if the volume is controlled).
If however he only wants to work out 3 days a week then he could add in OH presses as per RST's suggestion above.
Last edited by ZenMonkey; 08-02-2008 at 09:48 PM.
How about the starting strength template without lower work?
Alternate these workouts, three times per week.
Bench Press 3x5
Pullups 3x8-10 (depending on strength levels, add weight)
Overhead Press 3x5
Dips 3x8-10 (depending on strength levels, add weight)
This would be pretty easy to add rehab work into as well.
You can add curls and abs once or twice per week.
As for cardio, just see what doesn't hurt. I've seen hand bikes before
EDIT: You can probably do rows too.
Last edited by RedSpikeyThing; 08-02-2008 at 08:40 AM.
I had a lot of success with an HST approach for my upper lifts when I messed my knee up. I focused too much on bench work, but I went up 50 pounds on my bench (350 ish to 400) over a few months. I alternated exercises each workout (3 times a week), focusing on compound movements, but my bench work was always first. I threw in some curls once a week, if that. Flat, close grip, incline made up my bench work. Rows, pulldowns were my two back movements (rotated each time) skulls and dips for triceps (rotated) and usually some light side laterals once a week. I threw in some overhead work on occassion to switch things up, but not too often. I only had one heavy set for each lift. I didn't follow HST's principle of rotating reps weekly, or starting off low, but I made really good gains on it.
Note- I hadn't worked out in awhile before doing this, so I'm sure that helped with the gains.
Make your routine without using leg exercises ..
Would seated good mornings hurt? What about hyperextensions?
In fact have you trıed doıng leg exercıses on machınes leg extensıons, etc...last resort I know but one of the maın thıngs machınes are good for are workıng around ınjury.