No Deadlifts

Building muscle while avoiding deadlifts & weighted squats to protect the spine for all the people - like me - who have long upper bodies and can't perform them properly.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Press

Bench Press (Barbell)

Seated Row (Cable)

Pec Deck (Machine)

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

Bicep Curl (Barbell)

Leg Curl

Abs Crunch (Machine)

Walking Lunge (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Skull Crusher (Barbell)

Face Pull

Hammer Curl (Dumbbell)

Hyperextension

Trunk Rotation

Squat (Smith Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Tricep Extension (Dumbbell)

Seated Overhead Press (Dumbbell)

Preacher Curl (Dumbbell)

Leg Extension

Standing Calf Raise

Hanging Leg Raise

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