Alpha Moth
New member
Lately I've been having a weird impingement/pinch in my leg/hip region, and will be getting it checked soon. In the event I will need to take a rest from any squats and deadlifts, I want have a plan for upper body 3 days a week. Here is what I was thinking of so far. thoughts?
Mon: (heavy)
madcow 5 x 5 bench
madcow 5 x 5 row
chins
optional: bi/tri
Wed: (light)
dips 3 x 8-12
DB incline bench or a shoulder exercise 3x8-12
one arm DB row 3 x 8-12
shrugs 3 x 8-12
or
trap bar deadlift 1 x 5 (doesn't hurt leg)
dips 3 x 8
db incline or lateral raise 3 x 8-12
optionalower shrugs 3 x 8
Fri: (medium)
madcow 5 x 5 bench
madcow 5 x 5 row
pull ups
optional: bi/tri
Mon: (heavy)
madcow 5 x 5 bench
madcow 5 x 5 row
chins
optional: bi/tri
Wed: (light)
dips 3 x 8-12
DB incline bench or a shoulder exercise 3x8-12
one arm DB row 3 x 8-12
shrugs 3 x 8-12
or
trap bar deadlift 1 x 5 (doesn't hurt leg)
dips 3 x 8
db incline or lateral raise 3 x 8-12
optionalower shrugs 3 x 8
Fri: (medium)
madcow 5 x 5 bench
madcow 5 x 5 row
pull ups
optional: bi/tri
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