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A semi rounded Push / Pull / Legs routine for people with a busted lower back.
Barbell Bench Press
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4x8 reps |
rest: 120s
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Dip
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Dumbbell Seated Press (Palms In)
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3x12 reps |
rest: 60s
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Cable Straight Arm Crossover
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3x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Weighted Pull-Up
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4x8 reps |
rest: 120s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 60s
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Cable Rope Face Pull
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3x12 reps |
rest: 60s
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EZ Bar Curl
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3x12 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x12 reps |
rest: 60s
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Dumbbell Front Raise
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3x12 reps |
rest: 60s
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Kettlebell Goblet Squat
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4x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x12 reps |
rest: 60s
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Barbell Shrug
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3x12 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x12 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Cable Pallof Press with Rotation
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3x12 reps |
rest: 60s
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Back Hyperextension
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3x12 reps |
rest: 60s
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