Upper body program

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    Upper body program


    Hey I recently injured my knee and I'll be out of full body training for a few weeks. So I need help on finding a upper body lifting program? I have an mcl sprain from football.
    I am,
    5'11"
    190lbs

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    How many days a week do you want to workout? How long a day? What equipment do you have access to?
    http://anabolicminds.com/forum/cycle-info/223429-abscent-minded-log.html
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards
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    I figured 3-4days a week. I have all the basic free weight equipment.
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    You could run a push/pull routine or a 4 day split
    http://anabolicminds.com/forum/cycle-info/223429-abscent-minded-log.html
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards
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    Alright thanks.
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    Sorry I lost my old word doc that had all my old programs. I will write something up tomorrow if you would like.
    http://anabolicminds.com/forum/cycle-info/223429-abscent-minded-log.html
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards
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    Quote Originally Posted by Gerbil
    Sorry I lost my old word doc that had all my old programs. I will write something up tomorrow if you would like.
    Hell yeah I'd really appreciate that. Thank you!
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    Push day:
    Bench 4x6-10
    Military press 4x6-10
    Incline press 4x6-10
    Weighted dips 4x6-10
    Laterals 4x10-12
    Arnold press 3x10-12
    Tricep pushdowns 3x10-12
    Skull crushers 3x6-10
    Overhead tricep press 2x10-12

    Pull (this is where things get difficult)
    Pullups weighted 4xfail
    Seated cable rows 6x10-12
    Lat Pullovers 3x10
    Narrow grip lat pull downs 4x10-12
    Bent over laterals: 3x10-12
    Face pulls: 3x10-12
    Preacher curls 3x6-10
    Hammer cursl 3x6-10
    http://anabolicminds.com/forum/cycle-info/223429-abscent-minded-log.html
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards
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    Nice! I like that it. Thanks!
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    It was a bit difficult to not include any form of leg movement or something you could do with only 1 leg bearing weight.
    http://anabolicminds.com/forum/cycle-info/223429-abscent-minded-log.html
    Quote Originally Posted by csa2179 View Post
    Pin the kittens with the tren, then attack the judges with the kittens, uppity bastards
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    Yeah the only leg workout I real do is limp around but I'm ready to start riding spin bikes. Should help out a lot so I don't stiffen up.
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