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HERNIATED DISK ROUTINE

sbagby

Dec 6th 2015

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HERNIATED DISK ROUTINE

DOWNLOADS/VIEWS: 46/5777

RATING: 63 (FROM 13 JEFIT MEMBERS)

3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

ROUTINE THAT SHOULD BE EASY ON THE BACK

Monday
Tuesday
Wednesday
Thursday

CHEST / SHOULDERS 7 exercises, 47 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
	Barbell Seated Press	3x8 reps	rest: 60s
	Barbell Shrug	3x8 reps	rest: 60s

BACK / BI'S 4 exercises, 26 mins

	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
	Barbell Preacher Curl	3x8 reps	rest: 60s

LEGS / ABS 6 exercises, 37 mins

	Back Hyperextension	3x8 reps	rest: 60s
	Dumbbell Squat	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s

ARMS 6 exercises, 39 mins

	Push-Up	3x8 reps	rest: 60s
	Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
	Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s

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