Mr_Irrelevant
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Hey guys,
Not sure if this is the correct place to post this but I'm going to go ahead and do it. Anyways, I've been doing a modified PHAT program shown below:
Upper Power:
Bench: 5x8
Barbell Row: 5x8
Military Press: 5x8
Machine Fly/Reverse Fly (I'd rotate with these two): 4x8
Barbell Curl: 4x8
Barbell Tricep Ext: 4x8
Barbell Spider Curl: 4x8
Close grip bench: 4x8
Lower Power (follow sames rep scheme above)
Squats
DL
Calf work
Leg Curls
Leg ext
Chest and Arms Hypertrophy:
Incline Bench: 3x10
Bench Press machine: 3x12
Decline: 3x15
Dumbbell Fly: 3x20
Preacher Curl: 3x12
One arm preacher: 3x15
Rope Hammer curls: 3x20
Rope Tri Ext: 3x12
Dips: 3x15
Pushdown: 3x20
Lower Hypertrophy:
Hack Squat Machine
Leg Press
Lunges
Calf
Leg Curls
Leg Ext
Back and Shoulders:
Lat Pulldown
Straight arm pushdown
Barbell bentover row
Machine Row
Machine shoulder press
Front raise
Face Pull
Shrugs
Anyways, I absolutely love this program when on and off cycle and I only change out different workouts when I need. I just sprained my ACL (Very close to a tear according to the MRI) and was told to stay away from "leg day" for at least 6 weeks and then we can reassess.
So since I'm unable to do leg day for a little while, I figure this will just give me time to focus on all major and minor muscles and workouts. I figure with the extra time, I can really focus on certain muscle groups on different days. Do you guys have any idea how I would go about this? I know it's tough to answer this because each person knows their body and what they want to work on, but I guess what I'm looking for is just a nice simple layout that maybe you guys have experience with or maybe have experienced the same situation I'm in now.
Not sure if this is the correct place to post this but I'm going to go ahead and do it. Anyways, I've been doing a modified PHAT program shown below:
Upper Power:
Bench: 5x8
Barbell Row: 5x8
Military Press: 5x8
Machine Fly/Reverse Fly (I'd rotate with these two): 4x8
Barbell Curl: 4x8
Barbell Tricep Ext: 4x8
Barbell Spider Curl: 4x8
Close grip bench: 4x8
Lower Power (follow sames rep scheme above)
Squats
DL
Calf work
Leg Curls
Leg ext
Chest and Arms Hypertrophy:
Incline Bench: 3x10
Bench Press machine: 3x12
Decline: 3x15
Dumbbell Fly: 3x20
Preacher Curl: 3x12
One arm preacher: 3x15
Rope Hammer curls: 3x20
Rope Tri Ext: 3x12
Dips: 3x15
Pushdown: 3x20
Lower Hypertrophy:
Hack Squat Machine
Leg Press
Lunges
Calf
Leg Curls
Leg Ext
Back and Shoulders:
Lat Pulldown
Straight arm pushdown
Barbell bentover row
Machine Row
Machine shoulder press
Front raise
Face Pull
Shrugs
Anyways, I absolutely love this program when on and off cycle and I only change out different workouts when I need. I just sprained my ACL (Very close to a tear according to the MRI) and was told to stay away from "leg day" for at least 6 weeks and then we can reassess.
So since I'm unable to do leg day for a little while, I figure this will just give me time to focus on all major and minor muscles and workouts. I figure with the extra time, I can really focus on certain muscle groups on different days. Do you guys have any idea how I would go about this? I know it's tough to answer this because each person knows their body and what they want to work on, but I guess what I'm looking for is just a nice simple layout that maybe you guys have experience with or maybe have experienced the same situation I'm in now.