Supp yall, I'm a former college athlete and armature boxer who has had several back and neck injuries. I have lifted free weights for a number of years and after consulting with my chiropractor and doing some reading I have come to the revalorization that I DO NOT NEED FREE WEIGHTS. Here are some of the exercises I use;
Pull-ups (Drop pull-ups, one handed, one armed, behind the neck, chinning and so on), Hand stand presses and holds, grip work, dips, push-ups, farmers walking, lunges, jump squats, one leg calve raises on a ledge, Pistols (bend one leg and point one leg forward kind of like your doing a one leg squat all the way down and up), rope climbing.
I use a weight belt for the dips and pull-ups and my ruck-sack or a book-bag to add weight for the pistols, jump squats and lunges.
Here is my split each work-out takes between 25-70 minutes, I use 2-6 of the exercises listed above for 2-6 work sets;
M-HIIT and abs
T-Body weight training
W-HIIT and abs
Th-Body weight training
F-HIIT and abs
Sat-Jogging and maybe abs depending on how I feel
Sun-Body weight training
This program has done wonders for my back and neck. I would love to get input from some of you meatheads on my program Hit me up.