Upper Body Only Workout for a month or so

[VmissileX]

Hi Guys,
Trying to figure out a decent upper body workout with some variance for the next month or so.
Got clearance from my doctor to start working out again...recently sprained my knee pretty bad and had to stay away from working out a bit. Can't even bend my knee fully yet and there is still a bit of pain in that sector. Regardless I can walk and run now which is good. Didn't get clearance to do any heavy leg exercises or anything that involves extreme bending or stretching around the knee area...

So for the next month or so while this fully recovers, looking to do some work to focus on upper body and a bit of cardio that isn't too intense on the legs (thinking rowing). Any tips or suggestions around this?

[VmissileX]

Bumping up once more, looking for some assistance.
Prior to injury i was doing Madcows and been making pretty stready strides on it. Not sure if it makes sense for this month to just do Only the bench/ rows 2 days a week or to vary it a bit more.

[WolfRose7]

I think I would

Bench
Row
OHP (or seated db if you can't ohp)
Pulldown
Face Pull

3x a week.

[sooby]

for upper body i would do mostly seated/lying exercises. heavy standing exercises may not be so great for you right now.

Focus a lot on bench and rowing/pull-ups. I'm sure you can still do some lower back and abs so don't neglect those. If anything hurts or puts pressure on the knees don't do them.

[VmissileX]

I think I would

Bench
Row
OHP (or seated db if you can't ohp)
Pulldown
Face Pull

3x a week.

for upper body i would do mostly seated/lying exercises. heavy standing exercises may not be so great for you right now.

Focus a lot on bench and rowing/pull-ups. I'm sure you can still do some lower back and abs so don't neglect those. If anything hurts or puts pressure on the knees don't do them.

Cheers! Perfect!

Benching seems to be good, i am a little worried about OHP because of the strain that does put on the knee and legs overall, so will stay away from there.
Thank you both for the advice!

[TheGymJim]

Cheers! Perfect!

Benching seems to be good, i am a little worried about OHP because of the strain that does put on the knee and legs overall, so will stay away from there.
Thank you both for the advice!

Do Z press brah.

[ironwill2008]

Hi Guys,
Trying to figure out a decent upper body workout with some variance for the next month or so.
Got clearance from my doctor to start working out again...recently sprained my knee pretty bad and had to stay away from working out a bit. Can't even bend my knee fully yet and there is still a bit of pain in that sector. Regardless I can walk and run now which is good. Didn't get clearance to do any heavy leg exercises or anything that involves extreme bending or stretching around the knee area...

So for the next month or so while this fully recovers, looking to do some work to focus on upper body and a bit of cardio that isn't too intense on the legs (thinking rowing). Any tips or suggestions around this?

I'm not sure how you're going to be able to do anything in a gym without at least indirectly putting strain on your injured knee. Even just trying to load a bar for Bench Presses may cause a problem.



You'd probably do well to just wait until you're 100%, but it's your knee.