Due to a recent car accident in which i hurt my back I am forced to change my routine. I can lift horizontal excerisizing like bench press but can't do vertical weights or stuff that puts straing on your back like squats and power clean.
I am 5'10 197 pounds. I got the whole nutrition thing down, heres what I think my new workout will be. I am going for definition + some mass. I take no2 and drink protein shakes( not at the same time ofcourse).
Before each workout I will do a 5-10 minute high intensity stationary bike.
Bicep curling bar 5 sets of 12
Bicep free weight 5 x 15
skull crusher 5x12
Lat pulldown 5x10
Lat pushdown 5x10
Thats all I can think of, any suggestions?
Regular Bench press 10-8-6-4-2
Close grip bench press: 5x6
Incline bench: I have to use light weights and be careful on this but I am thinking 3x12 or 5x12 depending on how I feel.
Fly machine 5x10
Any other good chest excersize?
On all my off days I walk around the neighborhood.