
philosopher
Mecca V.I.P.
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- Jul 12, 2006
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My lowerback is sore for several weeks now but after a heavy DL session things have gone from bad to worse. After two weeks of "rest" (I trained but no exercises which are taxing for the lower back) I wanted to try to squat again. That night the pain was back again. Atm its going ok but I need to pay more attention to it before it gets really serious. I wanna do this trainings routine for 8-12 weeks to give the lower back some rest. Hopefully after that I can train normal again. What do you guys thing of it?
Mon: Upperbody Power
- Bench Press 5x5 of 3,2,1 RM
- Military Press 5x5
- Chin Ups 5x5
- Close Grip Bench Press 3x6-8
Teu: Lowerbody
- Leg Presses 3x8
- Leg Curls 3x8
- Lunges 2x10
- Another Ham exercise
- Leg extension 2x10-13
- Seated Calf Raises
Wed: Rest
Thu Rug, Biceps, Traps:
- Rows 3x6-8
- Lat pulldowns 3x10
- DB Shrug 3x10
- Biceps 3x10
Fri Borst, schouders, Triceps:
- Incline Bench Press 3x6-8
- Flyes 3x10
- Dumbell Press 3x6-8
- Side raises 3x10
- Triceps 3x10
Mon: Upperbody Power
- Bench Press 5x5 of 3,2,1 RM
- Military Press 5x5
- Chin Ups 5x5
- Close Grip Bench Press 3x6-8
Teu: Lowerbody
- Leg Presses 3x8
- Leg Curls 3x8
- Lunges 2x10
- Another Ham exercise
- Leg extension 2x10-13
- Seated Calf Raises
Wed: Rest
Thu Rug, Biceps, Traps:
- Rows 3x6-8
- Lat pulldowns 3x10
- DB Shrug 3x10
- Biceps 3x10
Fri Borst, schouders, Triceps:
- Incline Bench Press 3x6-8
- Flyes 3x10
- Dumbell Press 3x6-8
- Side raises 3x10
- Triceps 3x10