Split for shitty legs (ElitFTS Q&A)

Hallo Amit,

I have a big problem. I`ve broken my left quad tendons on the last leg training. The doctor says that I can`t train legs for 8 to 10 weeks.
So I want to bring up my upper body. 
How would you set up a split if you won`t be able to train legs? It would be nice to train every muscle 2 times per week on 5 to 6 days. 

I hope you can help me. 

Thanks so far.
Mark


Hi Mark,

Sorry to hear about your unfortunate news! Try this for a split.

DAY 1:CHEST
(Incline, decline, military press and all accessory work for chest/shoulders)

DAY 2: BACK
concentrate mostly on vertical pulling… Weighted pull-ups(with various grips) pulldowns (1 arm and 2 arm)

DAY 3: ARMS
Main exercise: close grip bench and hammer curls

DAY 4: BACK 2
Concentrate on horizontal pulling exercises (barbell row, DB row, machine row, bent over row) use various grips

DAY 5: SHOULDER
concentrate on vertical pressing
Military press, DB press, upright rows and all other accessory work for shoulders

DAY 6:CHEST/ BACK
Concentrate on pushing and pulling.
DO SUPERSETS THIS DAY… (Rowing and pressing for example: flat bench press/DB row & decline flies/rear delt DB flies) pick opposite movements and work them together

* take one day off and start again

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