I physically cant workout legs.. thoughts?

[nunzi]

wats up bros,

Ill give you a lil run down on my problem.. Ive been training for 6 years now.  I was born with one leg shorter than the other.  ive had 20 surgeries to correct my problem.  My leg is still an issue.  Im missing my ACL and other ligaments in my knee.  I walk with my leg diclocated.  My ankle is also fused.  So i cant workout legs and cant do deadlifts.  i wish i could.  

So im limited to upper body only.  

My question..  what would your guys weekly routine be with upper body only.
mon- chest tris
wed- shoulders traps
fri- back bis forearms

Ill throw abs in 2x a week in there
Ive done many variations of these splits and love shoulders and traps in same day.  most ppl think im nuts for that lol.

Appreciate any feedback

[tonymctones]

Id probably do a 3 day split

chest/back or shoulders
back/shoulders or just back
arms
day off
repeat
2 days off.

so it would be a 7 day cycle

props on not letting your ailments keep you from working out, 2 thumbs up my friend

[nunzi]

thank you my bro.  this is why i get so pissed when people dont work out legs and think its a waste.  these ppl in the gyms only care about big arms.. lol.  i know id add so much more size and strength with doing legs and deadlifts but i gotta do what i gotta do.  Ive always wanted to compete but bench is the only thing i can do which sux.  # years ago i put up 475 on the flat and repped out 390 on incline for 4 reps.  Thats when i was alot smaller too.  weighed 190. now im at 218.  10%bf 5'9,,  No bench shirt shirt either.  dont believe in it. lol

so you like to hit arms in one day.  and do chest alone  and back alone,, while throwing shoulders in on one of those days.

[nunzi]

oh yeah..  wasnt bragging just saying wish i could do sum other lifts so i can bring the weights up and im personal weight too..

[Meso_z]

wats up bros,

Ill give you a lil run down on my problem.. Ive been training for 6 years now.  I was born with one leg shorter than the other.  ive had 20 surgeries to correct my problem.  My leg is still an issue.  Im missing my ACL and other ligaments in my knee.  I walk with my leg diclocated.  My ankle is also fused.  So i cant workout legs and cant do deadlifts.  i wish i could.  

So im limited to upper body only.  

My question..  what would your guys weekly routine be with upper body only.
mon- chest tris
wed- shoulders traps
fri- back bis forearms

Ill throw abs in 2x a week in there
Ive done many variations of these splits and love shoulders and traps in same day.  most ppl think im nuts for that lol.

Appreciate any feedback

your workout program looks good.

[Hulkotron]

You are an inspiration nunzi nice work

[nunzi]

You are an inspiration nunzi nice work

thanx man.  really appreciate it

[JasonH]

Your routine looks pretty solid.

If it were me I would probably go with:

Day One - Chest and Biceps
Day Two - Rest
Day Three - Back and Rear Delts
Day Four - Rest
Day Five - Shoulders (front and side), Traps, Triceps
Day Six - Rest
Day Seven - Rest

Abs to be worked two or three times a week. I appreciate there's a lot of rest days in there but if you train hard enough your body will need these days to recover.

Good luck man! 

[nunzi]

thanx guys

[ALLTRIS]

If you can't work your legs you can go balls out on your upper body. Look at those guys in wheelchairs they train everday. Conventional training and rest periods should be thrown out the window for a while, you can do what ever you want and your upper body will start to recover faster.

day1 back light rear delts, light bis
day2 chest light tris
day 3 abs and i mean abs
day 4 traps and all delts HEAVY
day 5 bis,tris,forearms
day 6 light abs
day 7 if your bis have recovered repeat or wait until day 8
I would over train lots of sets and reps. with a lot of compound low rep stuff throw in. As long as your not getting tendion issues thrash your body for 8 weeks and rest 7 to 10 days with light body weight stuff just to keep up.
BLAST those shoulders and traps on the same day hitting traps and rear delts first on shoulder day is a great work out IMO. I did a routine similar for years but would do Calfs on ab day too and I made awsome gains without squatting or deadlifting.

[wes]

1. Chest & Abs
2. Back & Traps
3.Delts
4.Biceps,Forearms
5.Triceps & Abs
6.REST
7.REST

[jpm101]

Might consider  Push- Pull type workouts on different days. Based on 3 work days a week. Allowing a full days rest between those workout days.
Example:

Monday...Push, including the 3 positions of a complete push range

Bench- pushing straight out from the body
Dips- pushing down and along side the body
Overhead Press- pushing up and above the body
Add a triceps exercise if you wish

Wednesday...Pull, 3 positions of the complete pull range

Chin or lat pulldown- pulling down to the body
Bent over rows (BB or DB)- pulling straight into the body
Up-right rows- pulling up and along side the body
Add a bicep exercise if you wish

Friday...repeat Mondays press workout

The next Monday switch to the Pull workout, Wednesday the Press workout, Friday the pull workout. The following Monday back to the Press workout, etc.

Suggest 2 or 3 sets each exercise. Reps 6-10. If you worry about the delts they will get hit hard by the overhead presses and the uprights. Both mass producing movements.

Wonder if Nunzi has ever used the rehab leg machines that have the resistance on the back/hock of the knees. This reduces most of the stress on the knee's themselves.Used either lying or sitting. Something like the original Art Jones designed leg-back machine. Some let you use one leg at a time. Or sitting on a bench and doing GoodMornings. Or hyperextension bench workouts..Good luck.

[thewickedtruth]

sounds like it's time to become a bench specialist buddy!!!

[nunzi]

Wonder if Nunzi has ever used the rehab leg machines that have the resistance on the back/hock of the knees. This reduces most of the stress on the knee's themselves.Used either lying or sitting. Something like the original Art Jones designed leg-back machine. Some let you use one leg at a time. Or sitting on a bench and doing GoodMornings. Or hyperextension bench workouts..Good luck.

I cant do anything with bending or straightning my leg.  Its only one leg.  Im missing my acl.  So my leg is constantly popping in and outta joint.  My other leg is something to be jealous of lol hahaha.