Thread: Help me out

Where's your legs?

I have an injured ankle, so I'm keepin it the leg workouts on the down low for about four weeks.

Can you help me out though?

push
pull
upper

Day1-Chest, Shoulders, Triceps

Day2-Back, Biceps, Abs

How about Training your entire upper body on Monday and Thursday?

You should probably try and throw in some leg extensions and curls if they don't bother your ankle; it's better than nothing. Supine hip lifts and reverse hyperextensions would also work for you.

Heres the split i use.

Mon-Chest/Bis/Abs
Tues-Quads/Hams
Wed-Off
Thurs-Lats/LwBack/Calves
Fri-Delts/Traps/Tris
Sat-Off
Sun-Off

#9

This is what I do. Its works well for me and I've tried to put it in an order so that the muscle group on the following day isn't too fatigued from what I did the day before etc (unless you want to a pre-exhaust set up). I tend to keep the big muscle groups trained on their own as they are heaviest training days and I don't want to overtrain/use up too many calories on these days, priority if you get what I mean. I also train the larger groups at the start of the week when Im freshest. I get legs done and out of the way as that is the heaviest part I train, and I save arms as something to look forward to at the end of the week. I throw in abs when i fancy it as they get worked enough from deads and squats etc IMO (unless contest prep or summers coming, ha). If you wanna bulk, abs won't really be a priority then (as they'll probably be slightly if not completely obscured by the bulking up of weight). Keep clean calories high too. Look at GoPro's P/RR/S training program, thats helped me when I throw that in every few months or so

Mon- Quads/Hams
Tues-Chest
Wed- Back
Thurs-Shoulders/Calves
Fri- Triceps/Biceps
Sat- REST
Sun- REST