I’ve lost around 8 pounds of muscle during my swim season, which I obviously wasn’t too happy about, but hey it’s senior year and all. Recently, I’ve slipped off the starting block at a meet and broke a pair of toes so I’m out for six weeks.
I want to take these 6 weeks and go all out on upper body stuff, focusing on getting really good at pullups and dips, adding much needed mass to the arms and shoulders.
I’ve always based my plans off of Chad Waterbury’s total body stuff, so I’m curious about how to go about dong upper body for 6 weeks. I responded extremely well to the 30 day mass plan, to the point where I skipped the off days and kept growing.
It’ll be really tough not doing heavy squats, deadlifts, or even heavy bench presses due to not being able to plant my feet, but I’m sure I could get away with medium load benching.
So, how should I go about this? (all my stuff’s at home)
As far as exercises, the basics would probably include:
pullups(weighed, pronated, supinated, mixed grip, towel, wide, narrow), dips(just weighed here…), moderate bench presses, chest (bench) supported rows, seated front, side, and rear raises, leg raises, seated skullcrushers, preacher curls, some grip work.
so how should I go about this? Please point me in the right direction. I’m going to write up the program in school tomorrow.