Hello all! I am looking for a good routine for 2-3 days a week. Basically, I work shifts which change every 2 weeks. I would like to have something where I can do squats, deadlifts and some dumbell work for chest. I cannot do flat benches,front pulldowns or chin ups anymore becuse of a shoulder problem.
I have always become confused about splitting upper and lower body, the different recovery periods for the muscle groups etc.
Any suggestions on rep schemes and exercise order would be greatly appreciated!! Thanks.