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Upper and lower back pain
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Upper and lower back pain routine by Basel.92 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Daily full body with light cardio for back pain
Routine detail
Mon
Upper body
Est. 73 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Walking
3 Sets
Tue
Lower body
Est. 68 min
9 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Walking
3 Sets
Wed
Upper Boddy
Est. 73 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Walking
3 Sets
Thu
Lower Boddy
Est. 68 min
9 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Walking
1 Set
Fri
Upper body
Est. 73 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Walking
3 Sets
Sat
Cardio - Core - Back
Est. 62 min
8 exercises
Stationary Bike
1 Set
Plank
1 Set
Machine Ab Crunch
1 Set x 8 Reps
Rowing
1 Set
Back Hyperextension
3 Sets x 8 Reps
Bench Leg Raise (Supine)
1 Set x 8 Reps
Parallel Bar Hip Flexion
1 Set x 8 Reps
Walking
1 Set
