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As you may know I'm leaving for a 4 week vacation this summer, and I want to make a program now before I leave so I won't be bothered creating it when I come back.
I was thinking of a basic push/pull/legs routine. I won't train squats (for now) because of my injury, but I will slowly start doing them after the new year (I want to give my lower back as much recovery time as possible).
So, these are my ideas:
Push:
Incline bench press 4 x 8
Weighted dips 3 x 6
Seated shoulder press 4 x 8
Close grip bench press 4 x 8
Pull:
Pullups
Dumbbell row 4 x 8
Barbell curl 4 x 8
Dumbell shrugs 4 x 8
Legs:
Biking (mostly uphill)
...Suggestions?
Last edited by Michael; 06-06-2008 at 02:01 PM.
06-06-2008, 02:28 PM
Help making a new routine when I come back! Post #2
It's not my knee, it's my lower back. I used to be doing barbell rows with my torso almost upright, but a so called expert in my gym told me to bend over much lower. A few weeks later my lower back started hurting. When it got worse I visitted doctor and he told to stay away from any exercise that annoy my back for a year.
So instead of letting my legs atrophy, I'll just go outside biking, and when winter comes I will slowly start doing front squats (since I find it easier for my back not to round on the bottom on front squats). I will also do a lot of hyperextensions and after a while I will return to deadlifts. I will just try to give my lower back a long break.
06-06-2008, 03:38 PM
Help making a new routine when I come back! Post #4
For a year? How fuckin dumb and random is that?! That makes no sense. You can still do leg pressing, extensions, etc....
If your lower back is hurt then hypers are a bad idea. If your form is ok you should be fine just as long as there isnt a serious injury. I would see a different doctor, and possibly a physical therapist.
06-06-2008, 03:55 PM
Help making a new routine when I come back! Post #5
If you got an injured muscle you dont use it. Once it recovers you can rehab it, but I still cannot get over your doctor saying not to use it at all for a year! Thats so random!
06-06-2008, 07:26 PM
Help making a new routine when I come back! Post #7
If you got an injured muscle you dont use it. Once it recovers you can rehab it, but I still cannot get over your doctor saying not to use it at all for a year! Thats so random!
He said that I should grow more before I start lifting heavy again because lifting at my age can be dangerous... Well you know that shit.
But as much as I love lifting, I'd rather have a healthy back for the rest of my life than fucking it up at such a young age.
06-07-2008, 10:58 AM
Help making a new routine when I come back! Post #8
Did you ever have any injuries w/ my program?? Malley....help me out here. Mike: the workout you have posted is a waste of time. What are your goals. A muscle WILL NOT grow on 4 sets. Those are reserved for suits who like to tell people they work out. You NEED to stay away from heavy movements, as your back has already told you. I'm not talking out my ass, I have more than a few friends who followed the "heavy" program and are on their 2nd and 3rd back surgery. My buddy is looking at #2 and he's only 34. You are far too young and your muscles are far to immature for 5X5 crap. It's a waste of gym space. I am still on the program I started w/ the IFBB guy. My strength is not shooting to the moon but I am leaning out and look pretty damn good. I look a buttload stronger than I am.
I feel like you have been hanging out w/ Andybonse. I know you have lots to learn, but the only important thing in training is WORKING the muscle. You gave my program...what maybe 2 months? That wouldn't even count towards a contest routine.
I know you are a great guy and super psyched to grow, but you must put in the hours.
Sorry for the rant bro...But listen to what some of the elders have to tell you
Last edited by Big Guns; 06-07-2008 at 11:02 AM.
06-07-2008, 11:31 AM
Help making a new routine when I come back! Post #9
Wasn't really a rant, so no hard feelings The thing is, I've been taught that 5x5 and other heavy programs are the best for beginners, while high volume is more of a program for the advanced athlete. And my main goal now is more about strength than hypertrophy.
06-09-2008, 11:22 AM
Help making a new routine when I come back! Post #10
Hey Big Guns, I sorta changed your original program a bit, to concentrate a bit on strength as well as hypertrophy. Do you think this could work? (sorry for taking your time)
Chest/Shoulders:
Barbell bench press 3 x 8
Incline bench press 3 x 12
Dumbbell bench press 2 x 12
Incline flyes 2 x 12
Seated shoulder press 3 x 8
Seated smith machine press 3 x 12
Lateral raises 2 x 12
Cable raises 2 x 12
Back/Traps:
Weighted pullups 3 x 5
Dumbell row 3 x 12
V-bar pulldown 2 x 12
Chest supported row 2 x 12
Smith machine BHN shrug 3 x 12
Dumbbell shrugs 2 x 12
Triceps/Biceps:
Weighted dips 3 x 5
Close grip bench press 3 x 12
Tricep pushdowns 2 x 12
2-dumbbell lying tricep extension 2 x 12
Barbell curl 3 x 8
Alt. dumbbell curl 3 x 12
Hammer curl 2 x 12
Ez bar curl 2 x 12
06-09-2008, 03:49 PM
Help making a new routine when I come back! Post #12
Arms get killed on everything else, if I were you I would do an upper/lower routine. Mon/Thurs-upper then Tues/Fri-Lower. I get really good results with my male clients running this.
The thing is, I've been taught that 5x5 and other heavy programs are the best for beginners, while high volume is more of a program for the advanced athlete. And my main goal now is more about strength than hypertrophy. 
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