help while hamstring recovering

[Gaz_9]

Injured my hamsting so next couple of weeks will be upper body only, no lower, no running or nothing.

I want to workout every day if possible, ill take a day off here and there if absolutly necessary.

Can you guys take a look over this to make sure I wont be overlapping anything. I only have bench BB and DB so no machines!

thanks

W/O 1:
3 x 10 reps

BB Curl
Hammer Curl
Alt. DB Curl
Reverse Curl
Wrist Curl
Tricep Extension
Close Grip Bench Press
Grips

W/O 2:
3 x 10 Reps

Bench Press
Incline DB Press/Fly Super Set
Overhead Pullover

W/O 3:
3 x 10 Reps
Upright Rows
Bent over DB Row
Front Raise
Lateral Raise
Arnold Press
Shrugs

 

[CowPimp]

Looks like your split is arms, chest, back/shoulders. That will be fine, but there are some things I would change.

Chill on the isolation bicep work. That is totally unecessary. Personally I would cut out at least two of those exercises, but one would suffice. You probably don't need much, if any, direct forearm work either.

You should be doing your big compound movements first. Don't let body part order take precedence over everything.

I think you should get another vertical pulling movement in your routine.

Yeah, pullovers use your chest, but I am reluctant to call it a chest movement. There are better choices.

Cut out the front raises and replace it with a movement for the rear delts. Your anterior delts are going to overpower your rear delts and cause muscular imbalance with a routine like this.

I really think you should insert rest days into this routine. Working out every day is going to burn you out and probably cause overtraining at some point.

I would pair up delts with your chest so the workouts are fairly even in length, but if you don't mind the disparity, then go right ahead.

My revision of your routine would go something like this:

Arms:
CG Bench Press
BB Curls
Tricep Extensions
Hammer Curls
Grips

Chest/Front Delts:
Bench Press
Dips
Incline DB Press/Flys SS
Arnold Press
Lateral Raises

Back/Rear Delts:
Bent DB Row
Chinups
Upright Rows
Face Pulls
Shrugs

 

[Gaz_9]

thanks for the advice, im a bit worried about my forarms coz they always seem to lag behind a bit. as for dips, i have a dodgy wrist and cant straighten it propely to put my weight on it. i cant do push ups for same reason. hopefully getting this sorted- waiting for an operation.

everything else looks good - whats a face pull though?

thanks a lot for the advice