Upper Body Only During Injury
General
Beginner
Body
Plan Details
The Upper Body Only During Injury routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This 3-day beginner/intermediate upper body and core routine is ideally for those individuals working through a lower body injury. I actually designed this program for myself when my right foot was in a orthopedic boot for a possible stress fracture. All workouts are interval-based so you'll move through a series of seated or kneeling exercises that target the upper body and core. The idea is to do this 3x a week to help maintain strength levels until you are back at 100%. Each subsequent workout is a bit more challenging than the previous session. The time under tension is increased by 5-seconds. In Day 2 of the program, a second abdominal exercises is introduced. The routine is designed to move through 3 circuits involving 6-7 exercises in a continuous fashion in order to keep the heart rate elevated. **NOTE: Do not perform the dumbbell shrug exercise standing, make sure your seated while performing it. Most of the exercises require a dumbbell. Good luck - and give plenty of time in order to come back fully from your injury. Stay Strong, MICHAEL WOOD, CSCS Jefit Team Member
Routine detail
Tue
Workout 1
Est. 17 min
18 exercises
Dumbbell One-Arm Row
1 Set
Dumbbell Deep Push-Up
1 Set
Plank
1 Set
Dumbbell Seated Alternating Shoulder Press
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Shoulder Shrug
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Deep Push-Up
1 Set
Plank
1 Set
Dumbbell Seated Alternating Shoulder Press
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Shoulder Shrug
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Deep Push-Up
1 Set
Plank
1 Set
Dumbbell Seated Alternating Shoulder Press
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Shoulder Shrug
1 Set
Thu
Workout 2
Est. 21 min
21 exercises
Dumbbell One-Arm Row
1 Set
Dumbbell Deep Push-Up
1 Set
Plank
1 Set
Barbell Ab Rollout (Kneeling)
1 Set
Dumbbell Seated Alternating Shoulder Press
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Shoulder Shrug
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Deep Push-Up
1 Set
Plank
1 Set
Barbell Ab Rollout (Kneeling)
1 Set
Dumbbell Seated Alternating Shoulder Press
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Shoulder Shrug
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Deep Push-Up
1 Set
Plank
1 Set
Barbell Ab Rollout (Kneeling)
1 Set
Dumbbell Seated Alternating Shoulder Press
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Shoulder Shrug
1 Set
Sat
Workout 3
Est. 23 min
21 exercises
Dumbbell One-Arm Row
1 Set
Dumbbell Deep Push-Up
1 Set
Plank
1 Set
Barbell Ab Rollout (Kneeling)
1 Set
Dumbbell Seated Alternating Shoulder Press
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Shoulder Shrug
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Deep Push-Up
1 Set
Plank
1 Set
Barbell Ab Rollout (Kneeling)
1 Set
Dumbbell Seated Alternating Shoulder Press
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Shoulder Shrug
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Deep Push-Up
1 Set
Plank
1 Set
Barbell Ab Rollout (Kneeling)
1 Set
Dumbbell Seated Alternating Shoulder Press
1 Set
Dumbbell Seated Bicep Curl
1 Set
Dumbbell Shoulder Shrug
1 Set
