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
I'll give you a blunt response.
For working out if you can not squat or use calves do leg extensions.
Keep a normal leg/push./pull split
Work your midsection
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style
There are tons of good routines documented out there. Read them, and modify to your needs.