Need help with new workout routine...

[Dark Prowler]

Damaged my back over a year ago whilst in the gym - Two prolapsed discs. Now desperate to get back into shape. I can still work out, but cannot perform any exercises that involve bending over or axial loading, i.e., squats, deadlifts, lunges, shrugs, military presses, hyperextensions, etc.

Anyway, below is a rough programme I've written out for myself. If you can think of any exercises I could add or remove, taking the above into consideration, then please let me know.

Chest:
Supine Dumbbell Bench Press
Supine Dumbbell Flyes
Supine Dumbbell Pullovers

Biceps:
EZ-Bar Preacher Curls
Pull-Ups

Shoulders:
Lying on front - Supine Reverse Dumbbell Flyes (Rear deltoids)
Lying on back - Incline Anterior Dumbbell Raises (Front deltoids)
Lying on side - One-Arm Lateral Dumbbell Raises (Side deltoids)

Triceps:
Supine EZ-Bar Skull-Crushers / Triceps Extensions
Supine Dumbbell Triceps Extensions Across Chest

Forearms:
Wrist Curls
Reverse Wrist Curls

Lats:
One-Arm Dumbbell Rows
Would like one or two additional exercises here.

Cheers, guys!

DP.

[sabonis224]

Can you do bodyweight exercises like Dips and Pullups? That would help you out a ton. Get well.

[Dark Prowler]

Originally Posted by sabonis224

Can you do bodyweight exercises like Dips and Pullups? That would help you out a ton. Get well.

I could probably do about ONE pull-up now... But yeah, I've got a pull-up bar on my rack. Don't have anything I can currently think of that I could do dips on, though... But both dips and pull-ups would be fine on my back.

Originally Posted by sabonis224

Get well.

I'll do my best - Thanks.

DP.

[Anomaly.]

How about body weight squats and lunges? Leg extensions, etc.

Definitely do dips and pullups. you could do bench dips on a bench or chair. You could build a dip station for pretty cheap with some 2x4's and metal pipe.

[Anomaly.]

You can even do dips between two high back chairs if they are strong enough to hold you Face them back to back about shoulder width apart.

[Dark Prowler]

Originally Posted by Anomaly.

How about body weight squats and lunges? Leg extensions, etc.

I *should* be able to do body-weight squats - Could always use a gym ball in the small of my back for added stability. Body-weight lunges should be OK, too. Don't have access to any leg extension machines, though... Irritating.

Originally Posted by Anomaly.

Definitely do dips and pullups. you could do bench dips on a bench or chair. You could build a dip station for pretty cheap with some 2x4's and metal pipe.

Since my discs went, I haven't been able to perform bench dips without getting weird pains in my lower back - Probably the slightly awkward angle...

... Think I'll look into getting a cheap, but reliable commercial dip station, instead... I'd trust it more than building my own.

Also, is there anything I could do for my abdominals, besides planks? They've become really slack over the months, and aren't helping my back much at the moment. Obviously, exercises like traditional crunches and sit-ups are out of the window.

DP.

[Dark Prowler]

OK, I've gone and bought myself the GDIP59 Body-Solid Dip Station - Heard many good things about it. Should be arriving on my doorstep within about a week.

Now, what about these abdominals?

DP.

[Dark Prowler]

Bump.

DP.

[lac38780]

If you can do them i would recomend doing bodyweight lunges, squats or step ups just to get your legs doing something. I know somebody already said it but dips/pullups would be very helpfull to. Can you do leg work on machines cause that would be better than nothing.

[lac38780]

Sorry didnt see the part about access to leg extension machine. If a gym is available and affordable you could see about joining to use there machines.

Good luck and dont push it too hard your gonna need that back for a long time.