Hey guys,
My back has been a bit dodgy lately, gets a bit sore after mainly deadlift/barbell rows but also somewhat after squats. I want to do exercises which arent too strenuous on an injured back for 2-4 weeks to see if it improves. I have been hanging from a bar over the last couple of weeks to loosen up my spine, this feels good directly afterwards although then I do some squats and its all ruined again.
I found Bodybuilding.com - Bodybuilding And Lower Back Pain!
The routine from the above article:
Workout 1
Chest / Shoulder / Triceps
Flat Bench Press - 3x3, 1x12
Incline Bench Press - 3x3, 1x12
Dumbbell Bench Press - 3x failure
Dumbbell Flyes - 3x10
Seated Military Press - 3x3, 1x12
Front Raises - 3x8
Seated Shrugs - 3x3, 1x10
Triceps Pushdowns - 3x15
Workout 2
Back / Biceps
High Latpulldowns - 3x3, 1x10-12
Dumbbell Rows - 3x3, 1x8-10
Front Latpulldowns - 3x8
Preacher Curl - 3x10
Workout 3
Legs / Abs
Hyperextensions - 3x10 ( on machine )
Horizontal Leg Press - 3x3, 1x12
Leg Extensions - 3x10
Leg Curl - 3x10
Seated Calf Raises - 3x10
Crunches - 3x12-10 ( don't reach your legs with your torso. Just lift your torso 4 inches from the floor)
Workout 4
Arms ( supersets )
Preacher Curl - 3x3, 1x10
Close-Grip Bench Press - 3x3, 1x10
Dumbbells Curls - 3x3, 1x10
Lying Dumbbell Ext - 3x3, 1x10
Incline Dumbbells Curls - 3x3, 1x10
Pushdowns - 3x3, 1x10
Fairly sure ive heard bodybuilding.com is full of shit though so if any of you guys could give your opinion on a decent non-back-intensive workout i could do that would be superb.
Generally do some form of starting strength routine so I'm not entirely sure on the above routine..
Today I tried just doing:
3*8 bench press
3*8 seated dumbbell press
3*8 lat pulldowns
3*8 rubbish crunch machine thing
3*8 one arm dumbbell rows
Was considering just doing that every 2nd day for the next few weeks.
My back has been a bit dodgy lately, gets a bit sore after mainly deadlift/barbell rows but also somewhat after squats. I want to do exercises which arent too strenuous on an injured back for 2-4 weeks to see if it improves. I have been hanging from a bar over the last couple of weeks to loosen up my spine, this feels good directly afterwards although then I do some squats and its all ruined again.
I found Bodybuilding.com - Bodybuilding And Lower Back Pain!
The routine from the above article:
Workout 1
Chest / Shoulder / Triceps
Flat Bench Press - 3x3, 1x12
Incline Bench Press - 3x3, 1x12
Dumbbell Bench Press - 3x failure
Dumbbell Flyes - 3x10
Seated Military Press - 3x3, 1x12
Front Raises - 3x8
Seated Shrugs - 3x3, 1x10
Triceps Pushdowns - 3x15
Workout 2
Back / Biceps
High Latpulldowns - 3x3, 1x10-12
Dumbbell Rows - 3x3, 1x8-10
Front Latpulldowns - 3x8
Preacher Curl - 3x10
Workout 3
Legs / Abs
Hyperextensions - 3x10 ( on machine )
Horizontal Leg Press - 3x3, 1x12
Leg Extensions - 3x10
Leg Curl - 3x10
Seated Calf Raises - 3x10
Crunches - 3x12-10 ( don't reach your legs with your torso. Just lift your torso 4 inches from the floor)
Workout 4
Arms ( supersets )
Preacher Curl - 3x3, 1x10
Close-Grip Bench Press - 3x3, 1x10
Dumbbells Curls - 3x3, 1x10
Lying Dumbbell Ext - 3x3, 1x10
Incline Dumbbells Curls - 3x3, 1x10
Pushdowns - 3x3, 1x10
Fairly sure ive heard bodybuilding.com is full of shit though so if any of you guys could give your opinion on a decent non-back-intensive workout i could do that would be superb.
Generally do some form of starting strength routine so I'm not entirely sure on the above routine..
Today I tried just doing:
3*8 bench press
3*8 seated dumbbell press
3*8 lat pulldowns
3*8 rubbish crunch machine thing
3*8 one arm dumbbell rows
Was considering just doing that every 2nd day for the next few weeks.