ashley
Simon, you just need to follow any of the upper body hypertrophy
programs that I have written and work heavy on the uninjured side with
DB’s or if you have cables or Hammer equipment and use a lighter weight
for slightly higher reps on the inured side, say 15 – 20 reps as opposed
to the heavier 6 – 10 reps on the uninjured side, how about you have a
go at writing something and I will have a look over it and make any
changes if I see anything that is glaringly out of kilter wityh what you
require, cheers, ashley