Need routine help...

[kDd462]

Hey all


Need some help with creating my own routine. Snapped my neck a couple of years back in army and lost a ton of weight. Been goin to the gym now for a while but kinda just aimlessly workin out. Wanna pack some bulk back on and then cut up my upper body as much as poss.
Gone from big n fit to skinny dweeb in a Wchair

Since the break i can use all my upper body fully but everythin from below chest is stuffed (abs, lower back inc.) Limits me from doin all the best recommended compounds - have to work out in the chair basically (no abs). Can sub in dumbells instead of bar for some stuff. Got no idea how often i should train since its just upper body, sets, reps etc or what particular stuff i should be doin for straight muscle gains

Appreciate some direction

Cheers kDd

 

[kDd462]

Nothin ?

All i wanna know is - if you could only use the muscles i have, couldnt deadlift or bar military press for straight up muscle gains-- what would your routine look like??

 

[Elementality]

Are you able to Squat, deadlfit or benchpress at all?

 

[kDd462]

Unfortunately not ay. Just spendin 5 mins on the forum i can tell those are the biggies. Thats why Im stuck on what to do instead... every decent routine involves those exercises as the core of the whole program

Edit: actually if I use bells instead of a bar i could bench at home

 

[trauck1506]

Man first just wanted to say thanks for serving! As far as frequency I would assume that you could do quite a bit. You could probably work your way up to 4 days a week, but don't start off like that. Sorry to say, but it is very hard to set you up a routine mostly because of stabilization and I've been thinking about it a bit. Number 1 thing though is I would start out with short rest times because this help build up endurance and overall health.

Here is kinda what I came up with and I might think of changes later.
Monday & Thursday until you understand your recover time
Main: 4x12
Biceps/Traps: 3x12
Shoulders: 3x12
Forearms: 1 or 2 exercises any rep range
Triceps: 3x12
Chest: 3x12
If you want to do more reps or if you can't do that little because of weight problems that's fine. At first keep your rest down to 45sec between reps and no more that 2min between sets.

Pool of Exercises:
Main:
Pull ups(If you could at your house with a doorway pull-up bar)
Overhead Press (bar or dumbbells)
Pull Downs (cable)
Shoulders:
Front Raise
Lateral Raise
Overhead Press(if not used as your main and your feeling strong)
Triceps:
Tricep Extensions
Skull Crushers (with dumbbell behind head sitting down)
Biceps:
Curl (bar or Dumbbell)
Forearms:
Wrist Roller
Hammer Curl
Reverse Curl
Wrist Curl
Traps:
Dumbbell shrugs
Chest:
Dips(if possible)
Flys (cable and mix of the angles)
Bench (dumbbells at home like you said and normally I wouldn't put this right here, but I doubt much weight will be used)

After the first month I would use the same setup, but lower the reps from 6 to 10 and add in the third day . What I did and it was very effective was to start at 6 reps and every time you got another 3 sets of that number go up 1 rep until you get to 10 reps and readjust the weight so your about 10lbs. under your max for 6 reps and start there again. This can be complicated and if you stall for about 2 weeks readjust back and start again. Also while doing this you can set your rest time to whatever you think it should be. This will however stop you from switching workouts for about 4 weeks, but I found that it worked wonders. By that time you should also know what you can push heavy and what you can't.

Anyways I hope this at least gets you started and if anyone else can add it would be great.

 

[scotty too hotty]

Do you have a workout partner or someone that can help you grab weights and get you situated for the exercises? Hopefully one of your bro's can help you out. I think my friend has given you an awesome workout plan. A guy at my gym had his leg amputated because of a car accident, and I help him get the weights he needs if I see him there. My little bro served in the war for 18 months, and even though I don't understand what you've been through, I want thank you! So are you ready to kick some ass now, or what?

 

[scotty too hotty]

Do you have a workout partner or someone that can help you grab weights and get you situated for the exercises? Hopefully one of your bro's can help you out. I think my friend has given you an awesome workout plan. A guy at my gym had his leg amputated because of a car accident, and I help him get the weights he needs if I see him there. My little bro served in the war for 18 months, and even though I don't understand what you've been through, I want thank to you! So are you ready to kick some ass now, or what?

 

[trauck1506]

Oh yeah forgot to ask you how active you stay like just going places and whatnot because this might change some of my setup after thinking about it for awhile. For the first month you are fine it's the after part I might change.