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Back Pain Free Strength Training
by Evan W.
4 athletes joined
Program Description
This is a weeks worth of training to do when one experiences a back injury. Switch back to normal programing whenever your back feels better.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 29, 2024 08:49
Last Edited
Jun 17, 2024 10:44
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Week 1
1 / 1 Weeks
Day 1
1
Leg Extension
5 Sets
8 Reps
@9
2
Leg Curl
5 Sets
8 Reps
@9
3
Hip Thrust (Barbell)
5 Sets
8 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
6 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
Day 4
1
Chest Supported Row (Machine)
3 Sets
12 Reps
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
3
Tricep Extension (Cable)
2 Sets
20 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
6 Reps
2
Hip Thrust (Barbell)
3 Sets
6 Reps
3
Lying Leg Curl
3 Sets
8 Reps
4
Leg Extension
2 Sets
20 Reps
Day 3
1
Leg Extension
4 Sets
6 Reps
2
Squat (Bodyweight)
3 Sets
30 Reps
3
Leg Press
3 Sets
6 Reps