[makaveli-313]

Didnt realise it at first but it started paining like crazy whenever i worked out my triceps or any exercise that involved that particular muscle ( shoulder press..benchpress ) . My trainer re-confirmed it was a tear and i should stop working out for 2 weeks ...anyways on my way home i started to think about it and decided that instead of stop working out (as it is im under my usual weight atm) i should modify my routine for a month..i usually work out 2 body parts a day and heres my new 4 week routine ..i would like your feedback please :) :

Reps are 12-15 for all exercises except abs which is 25.


Monday - Chest Day

Decline Benchpress x 3sets
Incline Db. Press x 3
Flat Benchpress x 3
Cable Fly's x 3

Tuesday - Leg Day

Leg Extensions x 3
Leg Curls x 3
Calf Raises x 3

Wednesday - Cardio & ABs

Treadmill 10mins
Leg Raises x 3
Sides w/bar x 3
Twists w/bar x 3
Back extension x 3

Thrusday - Bicep Day

Close Grip Curls x 3
Db Curls x 3
Concentration Curls x 3
Wrist Curls

Friday - Cardio & Abs

Treadmill 10mins
Crunches x 3
Sides w/bar x 3
Twists w/bar x 3
Back extension x 3

Saturday - Back Day

Db. Back Rows x 5
Lateral Pulldowns x 3
Shrugs x 3
Deadlift x 1
Wrist Curl x 3

[QuinnBW]

be careful with that tricep man, don't push it to hard making 2 weeks into a longer period of time

[Teamorbit]

Yeah I would just rest any tricep movement in the gym until heales. Like Quinn said it can turn into something worse. Not worth it but I admire your dedication. I know how you feel.

[Masko AA]

First I would go to a doctor and see how bad of a tear it is and second I would take off at least a month if it is indeed a tear. Things like curls use some tricep on the decline of the movement. You use tricep in a lot of exercises that you dont even know.

[makaveli-313]

yep you guys are right....hmm perhaps i should cut out chest day as well as thats the only thing i can think of that involves the tricep the most...biceps would be negligible....this really sucks :/ but better safe than sorry right

[Viethulk4]

Yo, i got a tricep tear right now. Man, it been like almost 3 months, and still not heal. Ya got to stop putting all stress off, no bench press or nothing. When you feel like you ok, do some light weights, like pink dumbell light to make sure you dont make things worse

[makaveli-313]

yea your're right no chest either :/ ..
thanks guys :)

[QuinnBW]

you've got it man, just take it easy and bounce back when you can

[Viethulk4]

You can still do flyes and cable cross over... but yeah, chest day sucks without bench press

[Masko AA]

unless he's competing in a some sort of compitiion its better to cut all workouts till its healed b/c your body heals faster when your not exercising even if you do legs it cuts into the healing time.

[projekt0]

keep doing legs while ur triceps heal up