How does this sound for a routine to slowly get me back into training? I am returning after rupturing my achilles, not quite ready to train legs yet so this is mainly an upper body 2 day split.

Looking for any advice/suggestions on this as a routine.

Shoulders
Seated DB Press
Seated DB Side/front Raises

Chest
DB Flat Bench Press
Chest Press or Dips
Pec Dec

Back
Seated Rows
1 Arm DB Rows
WG Chins

Biceps
EZ Bar Preacher Curls
Hammer Curls
Alt DB Curls

Triceps
Rope Pull downs
Incline Triceps Extensions
Dips


LL

Welcome back to the gym!

Looks ok mate, Shoulders looks a bit thin on the ground tho, no rear delt move at all there, I'd definately add something in, I neglected mine for ages and im still trying to get them to catch up with the rest of me...

Ruptured achilles huh? Sounds painfull!!!

He who makes a beast of himself gets rid of the pain of being a man

Think your back needs a bit more in it considering you are doing three exercises for arms, back is a massive and complex group of muscles, would try adding in some deadlifts and barbell or t bar rows, something for thickening it up a bit

999Tech - Yeah did it playing football, complete rupture as well...Ouch indeed!! lol What do you suggest, maybe adding seated military press to shoulders?

BabyB - I can't do deadlifts or squats just yet as my achilles is still healing. I've tried to put a routine together that doesn't put any stress on my achilles, hence all the seated exercises and lack of compounds.

Any suggestions on exercises I can add? I have about 2 per body part at the moment, 3 would be better imo, I've just run out of exercises!

Cheers

LL

Mate try rear delt flyes with dumbbells, as said you need to focus on bringing up the rear part of the shoulder, for back then try lying barbell rows or lying t bar rows, give that a whirl and see what happens. Good luck

Thanks BabyB I have just looked up those exercises, never really heard of using the Pec Dec in that way before, sounds good though so I'll be putting these into my routine.

I'd switch the EZ bar curls for standard olympic barbell curls.