Need help with upper body only routine.

[fitgirl]

I broke my foot and can only lift upper body and core for 6 weeks. I can add some non-impact cardio in a couple of weeks, but no weight. My question is -how should I split?

I work out M,T,Th,F now. I've decided to work on my diet and just muscle gain. What can I do to get the most out my limitations.

Current stats: 5'6", 119

Thanks!

 

[bjg]

where did you break it? and what are your limitations??? for example can you stand up?? are you on medication??
more details plz

 

[fitgirl]

No meds and I can't put any weight on it now. Have been doing assisted pull ups and dips-everything else seated.

 

[bjg]

chest: Flat bench- inclined bench, cable crosses, DB flies, DB presses
back : pull downs with different grips, seated cable rows with different grips, DB rows
Triceps: cable pull down , reverse pull down , dips, skull crushers, rope pull downs..
biceps : preacher curl both arms or single arm with DB, cable curls both arms or single arm
shoulders: press, lateral raises standing on your knees or sitting on bench, front raises, rear deltoids with the machine

 

[fitgirl]

Can I split like this?
M/th-chest, shoulders,biceps
T/f-back, triceps
W-off
Abs 4 days

 

[bjg]

i would not do monday biceps then tuesday back, that is the only problem with your routine.... you are doing back when your biceps needs some recovery time ( when you do back you work aslo biceps)
do this instead:
M-TH chest shoulders triceps
T-F Back biceps

 

[ALBOB]

back : pull downs with different grips, seated cable rows with different grips, DB rows

Not sure these will be possible. If she can't stand, she probably won't be able to put pressure on her foot to do these either.

If you're going to a gym, my suggestion as a repacement would be to put a flat bench in front of the gym's squat rack. Put the bar on one of the lower sets of pins. Get under and grasp the bar (Face up), put your feet on the bench and then straighten your spine. Essentially you're doing rows. But instead of you being over the bar and pulling it up, you're under the bar and pulling your body up to it. Move the bench as necessary so that you're pulling the bar into your lower chest/upper abs. Squeeaze your lats hard at the top of the movement.

 

[Cork]

1 leg squats! Start with sissy squats if doing them free standing is too hard at first. Are leg extensions and leg curls out of the picture? It would take focus to not flex your foot when doing those, but you could try.