Advice on my routine please

[dans_wm]

I have listed my current routine and the weights i am currently lifting (although i am trying to increase gradually every few weeks). I realise its not the best and there may be some exercises missing but this is mainly due to a back injury i have had for a long time now. It was diagnosed as T4 syndrome (anyone heard of?) My physio has recommended the sit down row to strengthen the area but i am restricted with other back exercises and also exercises where i have to lift above my head ie shoulder press.

Monday

Inclined dumbbell bench press – 4 x 6 (24kg)
Lever seated calf extension – 3 x 10 (60kg)
Cable standing fly – 4 x 6 (15kg each side)
5 x 10 sit ups
Bench Press, smiths machine – 4 x 6 (75kg not including bar)
Lever leg extension – 3 x 10 (85kg)
Pec Deck – 4x6 (85kg)

Wednesday

Dunbell curl – 4 x 6 (18kg)
5 mins on bike
Preacher curl – 4 x 6 (30kg)
5 x 10 sit ups
Concentrated curl – 4 x 6 (16kg)
5 mins on bike
Cable curl – 4 x 6 (35kg)

Friday

Triceps Pushdown – 4 x 6 (35kg)
Lever seated calf extension – 3 x 10 (60kg)
Seated row – 4 x 6 (60kg)
Sit ups 5 x 10
Dips – 4 x 6
Lever leg extension – 3 x 10 (85kg)
Shrugs – 4 x 6 (24kg)

[gymNut]

Let us know more about you - age, weight, height, do you know your %BF, what are your goals (lose weight, get bigger, get stronger, etc).

You're missing some important exercises like squats, also it would be good to find another upper back exercise if possible, like lat pull downs. Sit-ups should be replaced by crunches and leg raises. Don't work abs more than 2 days per week.

[Spinman]

Originally Posted by gymNut

Let us know more about you - age, weight, height, do you know your %BF, what are your goals (lose weight, get bigger, get stronger, etc).

You're missing some important exercises like squats, also it would be good to find another upper back exercise if possible, like lat pull downs. Sit-ups should be replaced by crunches and leg raises. Don't work abs more than 2 days per week.

You can do abs every day. Or "til kingdom come" as CubanChick would say it (I just read a post by her.. dont ask lol). If anything you should do them EVERY OTHER day, but no more than 2 days a week? You wont get far that way. abs are one of the few muscles you can work everyday, but of course you want them to rest and grow just like every other muscle.

[dans_wm]

Originally Posted by gymNut

Let us know more about you - age, weight, height, do you know your %BF, what are your goals (lose weight, get bigger, get stronger, etc).

You're missing some important exercises like squats, also it would be good to find another upper back exercise if possible, like lat pull downs. Sit-ups should be replaced by crunches and leg raises. Don't work abs more than 2 days per week.

Age - 25
Height - 6'4''
Weight - 100 kg
Not entirely sure of my %BF but dont think its too bad. My goals are to get bigger. I started at 84kg about a year ago and my initial target was 100kg which i have now finally reached (after being stuck on 98/99 for what seemed like ages) My next goal i suppose is 105, then 110 etc.

I have actually tried a few squats lately. I was initially worried about my back with these but they seem ok so i will add them in. I've also started mixing it up a bit on some days occasionally adding flys, incline curls and skull crushers. I will replace sit ups with crunches but i'm not sure my back will allow lat pull downs. Cheers for response.