Urgent help with routine.
Just getting back into the gym and going on atleast a 3 month cut after a couple of years of abusing my body and little exercise. I have trained in the past so not a complete newbie, but this time I want to do things properly.
Cardio wise I am looking to get atleast one 40 minute session in, 2 if I have time per day.
I need help with my weights routine.
There are a few issues some quite unique. Firstly I am in a wheelchair (check out my journal for more details on that front) and am paralyzed from the chest down and thus have some limitations as far as the weights go. The most obvious is no legs, core exercises. The other less obvious is that balancing, especially with weights, can be difficult thus I tend to have to exercise one arm at a time when doing bicep curls, for example.
I'm hoping to do weights 2/3 times a week, just need to suss out whent he uni gym isn't heaving and I can actually use them first :lol:
I was thinking of doing a split of chest/triceps one day, back and biceps the other.
Would be using bench press for the chest and then one armed tricep extensions for isolating the triceps. This is probably my main area of concern as it doesn't seem like much...2 exercises for one session.
For back and biceps I was thinking wide grip pull ups, then bicep curls for biceps, and also reverse flys for my back as I can do these laying across my legs while still in my wheelchair.
Shoulder press is a bit of a bugger to do without the core control as I just find it puts a lot of strain on my back which I'm not sure is a good idea? Although this is one exercise I would love to do otherwise.
What other exercises could I be thinking about? Could I do one armed whoulder press with dumbells? Or could this be dodgy too with form and my back twisting etc? If I could do some kind of shoulder exercise I was thinking I could add it to the chest/tri's day?
Onn another note, what rep ranges and sets should I be doing?
My longterm goal is to be of rugby player kind of build, obviously without the legs :lol: If on this cut I could gain muscle annd strength at the same time as cutting the fat then that would be perfect for me. Longterm I don't mind not being ripped to shreds as I'm never going to have amazing abs anyway since I can't exercise them but do want to be in shape and have my chest stick out more than my gut haha...
All help and advice much appreciated!
Edit: On another note how about a full(ish) body routine to begin with, say pull ups/bench press/reverse flys or something like that?
post edited by Ryanm8655 - 2011/03/15 15:13:09