I was wondering if a few of you could help me with a program I'm writing.
I have some severe past injuries which prevent me from doing any leg work (vertebrae problems in the back - currentally being treated with chiropractic, but I can't do anything like squats or lunges) and a remaining injury in my calf muscles when I tore both of them and did some other deep muscle and tissue damage (curse rowing)
Here is my current routine, can you guys give me a hand or any particular suggestions with it?
Flat Bench - 3x8
Incline DB Press - 3x8
Chinups - 2x8 (w/ added weight)
Shrugs - 1x10
Barbell Curles - 3x8
Hammer Curls 2x8
Military Press - 3x8
Dumbell Fly - 3x8
Tricep Extension - 3x8
French Press - 2x8
Seated Row - 3x8
As you can see, I need some serious help with this program, having to re-write it totally because I had to remove my leg day - which was my main day. So can you guys please please please give me some help filling it in with better upper body stuff.
Heres the story anyway though - I can't bulk at the moment, due to some modelling restrictions - pissing me off to no end... but at my age I really need the money. I can eat alot, but I can't afford to put on alot more muscle fat. so basicaly im having to put on lean muscle
ANY help is very very very very much appprectiated