| My routine
Mon
Flat Bench (BB or DB, depends how I feel)
Incline DB Bench
Incline DB Flye
Tue
Wide grip pull ups
Lat pull downs (front)
Seated rows
Wed
Off
Thurs
Standing BB shoulder press
Seated DB Arnold press
Seated side raises
Shrugs
Fri
Hammer curls
Rope curls
Skull crushers
Tricep pushdowns
All 3x6-10reps.
I know this is kind of a cr4ppy routine. No legs work at all, and missing the best power lifts (squats, deads, BO rows), but I have properly knackered my back with a herniated disc which really limits me. Pain relief is just about manageable for the moment with regular epidural injections but it does mean I can't do any work involving my lower body. Nightmare I know, but I'd rather do this than nothing.
Anyway, any advice, recommendations, critique etc welcome.
Hopefully my back will improve (or I'll need surgery), and I can 'catchup' on lower body and power lifts later. |