Last Workout Wednesday I posted an awesome new weight training plan along with big words about sticking to it. And then on Friday I found out I'm not supposed to do ANY lower body stuff, including strength training for 4-6 weeks. Oh well. Onwards and upwards!
The good thing about not being able to use my lower-body is that it gives me an excellent excuse to finally fix my super sad lack of upper body strength. Since it worked well before, I went back to the awesome Greatist article I used to make my last plan, and took all the upper body workouts from the 5 days a week plan. I had to modify things a little to take out any lower body stuff and to be able to do everything at home with just dumbbells.
1) Dumbbell Bench Press
2A) Incline Dumbbell Press
2B) Dips
3A) Dumbbell Chest Fly
3B) Tricep Extension
3C) Plank
2A) Single-Arm Dumbbell Row
2B) Dumbbell Reverse Fly
3A) Dumbbell Pullover
3B) Dumbbell Bicep Curl
3C) Supermans
Here's hoping the above plan, plus some yoga and at-home pilates, is enough to keep me sane!
Q: How do you keep from going crazy while waiting for an injury to heal?
Now on to the party!
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The good thing about not being able to use my lower-body is that it gives me an excellent excuse to finally fix my super sad lack of upper body strength. Since it worked well before, I went back to the awesome Greatist article I used to make my last plan, and took all the upper body workouts from the 5 days a week plan. I had to modify things a little to take out any lower body stuff and to be able to do everything at home with just dumbbells.
Day 1 – Chest/Triceps
1) Dumbbell Bench Press
2A) Incline Dumbbell Press
2B) Dips
3A) Dumbbell Chest Fly
3B) Tricep Extension
3C) Plank
Day 2 – Back/Biceps
1) Bent over row2A) Single-Arm Dumbbell Row
2B) Dumbbell Reverse Fly
3A) Dumbbell Pullover
3B) Dumbbell Bicep Curl
3C) Supermans
Day 3 – Shoulders
1) Seated Clean and Press
2A) Seated Dumbbell Shoulder Press
2B) Dumbbell Lateral Raise
3A) Dumbbell Front Raise
3B) Shoulder Push Ups
2A) Seated Dumbbell Shoulder Press
2B) Dumbbell Lateral Raise
3A) Dumbbell Front Raise
3B) Shoulder Push Ups
Here's hoping the above plan, plus some yoga and at-home pilates, is enough to keep me sane!
Q: How do you keep from going crazy while waiting for an injury to heal?
Welcome to this week's Workout Wednesday (WOW) Link Up!
Brought to you by your hostesses
Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser.
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Amanda | Eat Hard Work Hard and Heather | Divas Run For Bling
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You have a great plan there! I'm so sorry you are injured. I am the worst with injuries. I spend a long time in denial ;-) But like you said, it's a good opportunity to work upper body and get JACKED, lol! #wowlinkup
ReplyDeleteHaha thanks Michele! :)
DeleteGreat set of exercises-I love the decline chest press always feel those afterwards
ReplyDeleteThanks Deborah! Me too, my pecs are super sore today :)
Deleteoooh you'll be ripped by the end of these 4 weeks!
ReplyDeleteHaha here's hoping!
DeleteDang girl! Please resist the urge to rock sleeveless tops in the winter. I know it'll be hard with those guns but it's cold. ;) #wowlinkup
ReplyDeleteLol thanks girl! I could probably bust them out here in Cali :)
DeleteSorry about your injury :( Now you can strengthen that upper body and it looks like you have an awesome plan! #wowlinkup
ReplyDeleteThanks Toni! Definitely trying to look on the bright side!
DeleteSounds like a great workout plan, way to keep active in the best way you can despite your injury! #wowlinkup
ReplyDeleteThanks Janelle!
DeleteLooks like a nice upper body plan! I'd have to make a plan of things I could do like you to keep from going crazy if I was injured. #wowlinkup
ReplyDeleteThanks Sherry! Me too! I'm scheduling tons of non-physical play dates for myself lol.
DeleteSounds like a good plan :) maybe you'll be able to do fancy yoga inversions :D
ReplyDeleteThanks Jenny! Haha maybe someday...
DeleteTotally stealing this list of exercises! I really have zero upper body strength and I'm getting old lady arms. Ugh. #wowlinkup
ReplyDeleteYay glad it was useful for you! I have TERRIBLE upper body strength so I'm hoping this forces me to fix that :)
DeleteLMFAO! THEN I AM NOT AN ASSHOLE!! WOO WOO!!! #wowlinkup
ReplyDeleteLol YAY! ")
DeleteHonestly I love working upper body. Something about women having strong arms is really cool to me. I want to develop my shoulders more so I work those along with biceps and triceps. Last year I hurt my knee so I focused on upper body and it was a great change. #wowlinkup
ReplyDeleteI do three things when I have an injury: Deny, deny, deny. Probably not the best strategy! Good luck with your recovery! At least we know you'll have two tickets to the gun show when you're all healed up! #wowlinkup
ReplyDeleteGood program but I rather do 2 days a week and total body. I probably would do it for a few weeks but then it would get to be too much to keep up with. #wowlinkup
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