No Chest or Delts for 14 days!!

[Lugar]

No Chest or Delt Rotuine....

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Can you help me devise a routine? I need to skip chest (except for cable flys) and delts...I have a bad rhomboid strain and it kills me to dbell bench even 20s.....Wondering if I can still get the most of my workout skipping these movements for 14 days....has anyone done?

...yesterday was quads, today I will hit hammstrings....will I be ok gaining mass without the big chest and delt movements?

[Lugar]

STR8 LEG DEADS 1 WARM X 12, 10,10,8,8, BACK OFF 12   
FROG HACK SQUAT 12,10,10,8,8   
SEATED LEG CURL 12,10,10   
LYING LEG CURL 10,8,8,10   
GOOD MORNINGS 3 SETS OF 10   
ABDUCTOR X 2 ADDUCTOR X 2   
HYPEREXTENTION WITH 45LB PLATE X 15X3   

todays..........

[Old_Rooster]

Why are people scared to take time off when injured?  Its funny when people think two weeks off and they will lose everything they have built in 2 years.

[Princess L]

No Chest or Delt Rotuine....

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 I need to skip chest (except for cable flys) and delts...I have a bad rhomboid strain and it kills me to dbell bench even 20s..

How do these movements impact the rhomboids?

[JPM]

Agree with Old_Rooster. Two to three weeks off will do more for you, as far as recovery goes, than trying to mock up some unneeded pec/delt exercise. If you do lose a lot in those 2 to 3 weeks, than that would suggest that you have been working out the wrong way all the while.

That strain is more  likely a inflamed muscle/tendon/ligament tear (take your pick). If slight, it will tend to knit it's self with rest. If still hurting after a good 3-4 weeks, than medical attention might be advised.  Most guy's can work around an injury and than again (depending the degree of damage) it may not be the  best option. Good Luck.

[Mr. Intenseone]

How do these movements impact the rhomboids?

Rhomboids stabilize your back while doing lying movements such as bench press, DB bench, flys, etc and anything that will contract the upper back and sub-scapular will have an impact on his rhombiods!

[Lugar]

Rhomboids stabilize your back while doing lying movements such as bench press, DB bench, flys, etc and anything that will contract the upper back and sub-scapular will have an impact on his rhombiods!