I'm recovering from a wrist surgery. I ended up developing cysts in my left wrist last year after tearing the sac of fluid that surrounds the wrist bones. Before I could see it I was dealing with horrible pain whenever my left hand has weight in it and was palm up...once I could see it, I at least knew why.

Anyhow after a botched surgery last may a couple of cortisone shots, I really was discouraged. I was diligently training my legs/abs and was doing cardio but once I realized that I wasn't really going to be able to train upper for 9-12 months, I just stuck to a strict diet and a smidge of cardio.

Now my wrist is doing awesome, my last surgery went great. I've been lifting again (light) for about a week. I've reconfigured my entire diet plan (as I'm tiny now and need to put on weight) but my training is not figured out yet. I'd say I have probably 75% of the mobility I have in my right wrist. I'm stretching it and working with it (I'll also start bracing/taping once I start lifting heavier) and I seem to be getting better every day.

So I guess I'm asking for suggestions of how to get a good bi/tri workout with minimal irritation to my wrist. I'm certainly not going to be going overboard and pushing it-- but I also need to minimize how much I have my palm up...at least for right now. I'm doing hammer curls but just feel a little lost as to what else I could do, at least for the next few weeks. I'd also love a new back routine. Thanks!!