I had a question about my upper body lifting. I have had two major knee surgeries and am no longer doing any lower body, but I love lifting and know i have the right attitude bc i stay intense, ALWAYS! Anyway I dont know if i am gettin enough recover time in between workouts. I was wondering if anyone has a good upper body(only) workout that i can get on. I am just confused on how many sets to do, reps, rest time. So if anyone has an upper body workout please post it and i’ll try it.
It’s going to be tough because some of the best shoulder moves for strength and power imply leg stability and explosiveness, man (ex. standing military press, push press(jerk), power clean, etc.). Anyways, here’s a routine and in the ( ) are the options if you can’t do the exercise.
Just some ideas…
A1. Flat Bench Press
A2. Cable Row
B1. Standing DB Military Press (Seated DB Military Press)
C1. Elbows-out Triceps Extension
C2. Zottman Curl
A1. Incline Bench Press
A2. Barbell Row
B1. Power Clean (Upright Row)
B2. Straight Arm Cable Pressdown
Honestly, I think you should search for an article on periodization and nutrition before making any routine (or plan), otherwise you’re training might goto shit. Periodization isn’t the only way, but it’s probably the best way.