please help me build a new routine. Heres mine currently

[juggernaut2005]

currently Im doing
mon- chest
tues cardio
wed shoulder
thur cardio
friday hands & back
sat legs
sun rest!

I wanna stop chest exercises for 2-3months (shoulder injury and it hurts like hell when I press so I need to recover)..

I incorporated deadlifts into my routine 3months ago and also added squats a few weeks ago. SO far I'm LOVING those compound movements..

I'm thinking of redoing my schedule seeing I can't do chest exercises (hurts when I do DB or barbell presses)..

I'm think Ill do

Mon: Legs

Tues cardio

Wed shoulders & biceps

Thur cardio

Fri back and triceps

sat cardio

How does that sound?? I'm thinking 3 sets per exercise and 3 exercises..

ps: I saw a doctor about my shoulder and he said I need to lay off pressing for a few (AGAIN!!) so I dont have a choice.. I'm hoping doing DLs and squats indirectly work my chest out...If I have to I can do cable flyes and LIGHT weight DB presses for chest (assuming there's no pain)..

Please advise.. thanks yall

 

[KarlW]

friday hands & back

You mean grip strength right?

 

[juggernaut2005]

You mean grip strength right?

no biceps/triceps Ive increased my masturbation frequency to 3 x day to improve my grip strength

 

[juggernaut]

i dont think i'd stop chest work altogether. Try machines with high reps temporarily.

Also, what are your goals? Do you want to compete? Do you want to get stronger? Lose weight? strengthen up for a sport?

 

[CowPimp]

What about exercise selection? Volume? Intensity? Rest intervals? Tempo?

What kind of shoulder injury by the way?

 

[juggernaut2005]

What about exercise selection? Volume? Intensity? Rest intervals? Tempo?

What kind of shoulder injury by the way?

not rotor cuffs.. he said something to the effect of fluids in the joint and bone crunching.... too many medical terms but after the xray he said I should lay off for 2-3months..

My goal is to loose fat and maintaining strength

volumes:

MONDAY
legs (same rep range for all exercises)
squats 4sets x 10, 8, 6, 6 **(2 warmup sets)
machine presses 3 sets
Leg extensions 3 sets
Hamstring curls 3 sets
***********************************************************
WEDNESDAY
shoulders:
dumbell presses 4 x 10 8 6 6 (note shoulder pain aint bad when I do shoulder presses.. go figure.. sometimes I dont even feel the pain)
sides raisers 3 sets
DB shrugs 3 sets

biceps:
Barbell curls 4 sets x 10 8 6 6
dumbell curls 3 sets
seated hammer curls 3sets
**********************************************************
FRIDAY
back:
Deadlifts 4sets x 10 8 6 6
dumbell rows 3sets
cable pulldowns 3sets
seated cable rows 3sets

triceps
skull crushers 3 x 10, 8, 6, 6 (not cant go too heavy cuz of shoulder pains)
cable pull downs 3 sets
Dumbell tricep kick backs 3 sets
*********************************************************

 

[juggernaut]

see a sports medicine specialist. Idont go to a genral doctor anymore. They are only supposed to heal you. The sports medicine doc will tell you what to do to get around hurting yourself.

 

[CowPimp]

I agree that you should see a sports medicine doctor. They have more knowledge about how to get you "back into the game."

 

[juggernaut]

and I really dont think you cease all chest work.

 

[mike456]

Do a Pull/Legs/off/Pull/Legs/off/off