ppl with lower back pain
Bulking
Intermediate
Machine strength
Plan Details
The ppl with lower back pain routine by daveytoro is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push, pull, legs split while you have lower back pains. dumbbells can be swapped for barbells and vice versa in certain exercises. don't lift too heavy on barbell shoulder press, use straps when shrugging and Wednesdays squats I do on a machine assistant upright squat machine, not too heavy on those either. sumo deadlift over any other deadlift type. the wide stance saves a lot of pressure on your back. do stretches when you have time but not toe stretches as these will stress your back. do not do crunches at all at all. Dave
Routine detail
Mon
Monday - Push
Est. 48 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Tue
Tuesday - Pull
Est. 48 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Wed
Wednesday - Legs
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Thu
Thursday - Push
Est. 47 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Fri
Friday - Pull
Est. 44 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Sat
Saturday - Legs
Est. 44 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
