Workout Plan For Skinny 17 Year Old after recovering from a Back Injury

[The Ninja]

So I kinda injured my back....(im only 17....) but anyway once the year starts back up Im going to get back into the weightlifting and training stuff. It's been killing me just sitting around.
Obviously I don't want to hurt my back again so I'm not going to do weighted squats, deadlifts, etc. For lower back I'm probably just going to do some very light good mornings. Another note: I work out at home. I have a walmart bench press with a 5lb bar with enough plates for my 130lb skinny self. I also have dumbells, a dip/pullup machine, and for christmas I am getting a Grip Machine and wrist roller to get me some Bruce Lee forearms (haha)
Anyway here it is.

Monday: Chest, Shoulders, Triceps + Forearms and Abs
Push Ups 3 sets to warm up
Bench Press 3 sets
Military Press 2 sets
Reverse Flyes 3 sets
Tricep Kickbacks 3 sets (been doing Dips, mixing it up)
Grip Machine 3 sets
Wrist Roller 3 sets
Hanging Leg Raise 3 sets
Plank 3 sets (may raise opposite limps, etc)
Side Plank 3 sets
Crunches 3 sets (assuming my back allows me)

Tuesday: Cardio (I'm not sure whether I'm gonna do interval training or just standard run/jump rope stuff yet....maybe a bit of both)

Wednesday: Legs + Abs
Bodyweight Squats 3 sets to warm up
Dumbell Lunches 3 sets
Leg Extensions 3 sets
Leg Curls 3 sets
Jump Squats 3 sets
Weighted Bench Squat 3 sets (I am considering this, but it will depend on my back)
Calf Raises 3 sets
Horse Stance 3 sets
Plank w/ Alternate Arm leg raises 3 sets
Plank w/ Alternate arm leg touches 3 sets
Side Plank 3 sets

Thursday: Rest

Friday:Back and Bicep + Forearms Abs
Pull Ups 3 sets to warm up
Chin Ups 3 sets still warming up
One Arm Rows 3 sets (I love bent over barbell rows, but with these I am kneeling on the bench so probably better for my back)
Good Mornings 3 sets
Bicep Curl 3 sets
Grip Machine 3 sets
Wrist Roller 3 setsHanging Leg Raise 3 sets
Plank 3 sets (may raise opposite limps, etc)
Side Plank 3 sets
Crunches 3 sets (assuming my back allows me)

Saturday: Cardio
Sunday: Cardio

hopefully I didnt forget anything. Any advice would be appreciated. :hat:

[angry]

As you haven't detailed your injury or your current state of recovery, I would recomend checking with a physio to ensure you have an suitable workout program for your body and goals.

[The Ninja]

well im not sure how I hurt it. Probably from lifting. My mom told me to rest for a few weeks, ice it and heat it, and then we will see from there. I am expecting to be fine by new years.

[Zaad]

i agree with angry. a physio is the best thing. not a PT.

a physio might tell you that some light supervised deadlifting might actually be beneficial to recovery or that jump squats might be bad.
check with a physio

[Seventh]

Ease into it.

[The Ninja]

I can agree to that.

[6footgeek]

a bit of physio now and you'll be really thankfull for it in your 30-40s

[slipthejab]

Stay away from good mornings for a long while. Chances are your QL's (quadratus lumborum) are overworked anyhow. They tend to be in most people. I'd focus on other areas of your core and I'd really... really... give the weights a rest until you get a clearer picture of where your back is at. Also the jump squats and the overhead press are fool hardy given you dont really know the state of your back. Your risking a lot here. Patience would be far smarter.

It's not the drills you have (aside from the good mornings) that are the problem... its the picking weights up and putting them down etc. You are conditioned to one way of moving... and with your back problems that could be a big no no... the biggest injuries I've seen to lower backs from people training wasn't the drills per se... but the second they were done with the last rep and went to set the weight down... the mind goes... ahhh ok done with hard work... and puts the weight down in the worst possible way for the lower back. That's EXACTLY the point you need to watch the most. It's so easy to do... even for PT's (that's who I see injured the most from this)... because you have finished your rep/lift and are in the comfort zone. Food for thought.

There are tons of bodyweight exercises you want to get to so you can condition your core a bit and give your back the much needed rest.

You need to listen to your body and understand what it is in your back that has the problem. A physio is the generally speaking the best person to tell you that.

PS.

Dumbbell lunches are not tasty. :p Dumbbell lunges are a great drill though.

[righty]

What kind of medical qualifications does your Mom have?

I have dumbells for lunch too!

[slipthejab]

What kind of medical qualifications does your Mom have?


If ever there was a set up for a joke...

[seiken steve]

When you have the all clear:


WS4SB