Upper body program

[mrswe24]

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

 

[Gerbil]

How many days a week do you want to workout? How long a day? What equipment do you have access to?

 

[mrswe24]

I figured 3-4days a week. I have all the basic free weight equipment.

 

[Gerbil]

You could run a push/pull routine or a 4 day split

 

[mrswe24]

Alright thanks.

 

[Gerbil]

Sorry I lost my old word doc that had all my old programs. I will write something up tomorrow if you would like.

 

[mrswe24]

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!

 

[Gerbil]

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

 

[mrswe24]

Nice! I like that it. Thanks!

 

[Gerbil]

It was a bit difficult to not include any form of leg movement or something you could do with only 1 leg bearing weight.

 

[mrswe24]

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.