I have football lifting sunday thru friday with wendsday off. During these days the team does a bunch of different upper and lower body stuff. I have an acl injury right now so i cant do any of this stuff, so most of my time i am stuck in the dumbell section of the weightroom. I do curls and and bench presses, and rows, but thats about all i can think of, and i dont want to overdoo the reps because i am bulking, so i usually am stuck doing nothing for about 40 minutes. can anyone give me a good 4 day workout i can do during this time,or atleast some dumbell exersises to do?