Help me make a routine with just these exercises

Discussion in 'Fitness & Nutrition' started by chizzle, Sep 7, 2008.

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  1. chizzle

    chizzle New Member

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    Dips
    DB Flyes
    Neutral pullups
    DB bent over row
    Pulldow
    Seated row
    Plate shoulder press
    Lateral raise
    Front raise
    Squat
    deadlift
    Arm and lower body work in general is fine

    My wrist is still fuxored and I don't have a solid routine. Doc said as long as I don't hurt my wrist doing it, working out should be fine. I just need a template...like should i be doing upper/lower or full body or what. So I don't need an actual routine, just suggestions on how I should design it. My selection for lifts is obviously not very diverse.

    Was trying to improve my shoulders right before I hurt my wrist, now I can't even do shoulder presses :hs:
     
  2. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    :wtf:

    No bicep curls? :hsugh:
     
  3. chizzle

    chizzle New Member

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    I don't usually do them, but I listed arm work as one of the things I can do with this fucked wrist.

    I just need help deciding what type of workout scheme I should use with these workouts.
     
  4. michael

    michael FLORIDA > *

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    do everything 10x a day
     
  5. Mitchj

    Mitchj OT Supporter

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    Monday:
    Dips
    DB Flyes
    Neutral pullups
    DB bent over row
    Pulldow
    Seated row
    Plate shoulder press
    Lateral raise
    Front raise
    Squat
    deadlift
    Arm and lower body work in general is fine

    Tuesday:
    Dips
    DB Flyes
    Neutral pullups
    DB bent over row
    Pulldow
    Seated row
    Plate shoulder press
    Lateral raise
    Front raise
    Squat
    deadlift
    Arm and lower body work in general is fine

    Wednesday::
    Dips
    DB Flyes
    Neutral pullups
    DB bent over row
    Pulldow
    Seated row
    Plate shoulder press
    Lateral raise
    Front raise
    Squat
    deadlift
    Arm and lower body work in general is fine

    Thur off

    Friday:

    Dips
    DB Flyes
    Neutral pullups
    DB bent over row
    Pulldow
    Seated row
    Plate shoulder press
    Lateral raise
    Front raise
    Squat
    deadlift
    Arm and lower body work in general is fine
     
  6. chizzle

    chizzle New Member

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    :hs: That's essentially what I'm doing minus dl/squat everyday...
     
  7. Mitchj

    Mitchj OT Supporter

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    that's an awful routine, have a look at the sticky.
     
  8. elduderino323

    elduderino323 OT Supporter

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    :cjerk:
     
  9. chizzle

    chizzle New Member

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    Did you read my first post? I have limited number of exercises I can do, the ones listed are the ones I have successfully attempted without killing my right wrist. Based on those exercises I was hoping someone could help recommend a good workout scheme (e.g., upper/lower, push/pull, full body, etc.) that would work best with what I've got to pick from.

    Recently I've been doing full body and I don't like doing, essentially, the same workout everyday for four days out of the week.

    I'm not a newbie, I've made several routines throughout the years, but this is the first time I've had to limit myself on the types of exercises I can do and I'm at a loss.
     
  10. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    so the only thing you can't do is bench?
     
  11. chizzle

    chizzle New Member

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    No benching of any kind, no shoulder pressing of any kind, no bent-over row with barbell, no standard pullups, no chins...probably others I can't think of right now.

    I didn't expect the pulling exercises to hurt my wrist, but it's fucking worse than the pushing movements.

    Most movements involving a standard grip (i.e., palms facing away from body) are not good. Neutral grip tends to be okay except for DB pressing movements (bench, shoulder, etc.) that require some stabilization (that's why plate shoulder presses are okay).
     
    Last edited: Sep 9, 2008
  12. RollinDollos

    RollinDollos Guest

    My friend used to workout with two broken wrists he had blue casts so we called him mega man.

    He had to get surgery 3 times. Don't be a fucking idiot and just do legs.
     
  13. Netbastard

    Netbastard OT Supporter

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    ya take the time off to heal that wrist, so what if it takes a month. Otherwise, you'll continue aggravating it and it won't heal. Stick to lower body and cardio you will be surprised at how good the wrist will feel after 2-3 weeks of no stress. And jerkoff with the other hand.
     
  14. Simple

    Simple Sexy Beatch

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    leg day
    squats
    front squats using non-clean grip
    db SLDL's

    back day
    deadlifts
    neutral pullups
    db rows
    seated rows


    shoulders

    alot of cable work

    arms/chest
    dips
    flyes
     
  15. chizzle

    chizzle New Member

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    I stopped working out for over a month, and it didn't get better...:hs:
     
  16. chizzle

    chizzle New Member

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    Actually thinking about trying something like this.

    I guess this is a good time to work on my cardio too.
     
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