My name is Demond, I'm a 15 year old male who weighs 142 at 5' 5". I'm in shape with a somewhat muscular frame. I have a shoulder injury that restricts me to only doing biceps, triceps, forearms, core, and legs, excluding squat, and any type of clean. So no chest, back, and most compound lifts are out, except for deadlift. I was just looking for some type of routine to split legs and arms with, and I can work out everyday but I usually take one or two days off a week. I want strength and size, I'm just looking for an opinion on what to do.
Answered by Jamie Kerem Hi Demond,
Unfortunately I don't know what kind of shoulder injury you have that is restricting your movement and exercise, therefore I will have to give you a more generalized plan.
An effective split allowing you two days off would be as follows:
Monday: Quadriceps (focusing on whatever compound lifts you can do first - whether it be leg press or front squat in the smith machine; and isolation movements second)
Tuesday: Biceps (I don't believe much work needs to be done on such a small muscle, certainly not as much as legs, but because of your situation, dedicating an entire workout to it is just fine.)
Wednesday: Cardio (Don't neglect cardio while trying to gain size, some HIIT can help accelarate gains).
Thursday: Hamstrings (Splitting your leg day into two will allow you to focus on front or back more closely)
Friday: Triceps (Hit your triceps with dips and close grip presses if your shoulder allows it, otherwise stick to extensions).
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