ddawg

I'm just getting back into lifting after a while off due to back surgery. I had been off for 6 months and just started lifting about a month ago. I have a 3 day split but I was wondering if the following workout is ok to do and isn't overtraining. The reason I ask is because I do 2 body parts twice a week due to the fact that I want a 3 day split but can't do any type of leg exercises besides extensions and curls because my back is very sensitive to anything like that. Also I'm restricted with some of the other body part exercises I can do. Here is my workout and what I do is

Week 1:
Tuesday--Workout A
Thursday--Workout B
Saturday--Workout A

Week 2:
Tuesday--Workout B
Thursday--Workout A
Saturday--Workout B

Workout A--Arms/Shoulders
Seated Laterals 3x10
Rear Delts 3x10
Seated Shrugs 3x12
Concentration Curl 3x8
Seated Preacher Curl 3x8
Skull Crushers 3x10
Rope Push Down 3x8

Workout B--Back/Chest
Pull Ups 4x10
One Arm Pulley Row 3x10
Wide Grip Pull Downs 3x8
Flat Bench 3x8
Incline Bench 3x8
Pec Machine 3x10

Or would something like:
Tuesday--Chest/Biceps
Thursday--Shoulders/Legs (nothing major with legs....mainly extensions/curls)
Saturday--Back/Triceps

Be more beneficial?

Yanick

What exactly is wrong with your back? Also, are you aware that seated movements place greater load on the spine than standing?

If you had serious surgery on your back, you should really clear any program with a competent physical therapist or sports doctor.

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

Witchblade

Your second split looks a lot better if you want a bodypart split program.

Definitely train your legs though! Dumbell squats, possibly front squats, leg press, leg curl, jump squats, one legged squats, etc. all don't threaten the back (except front squats a bit).

And what yanick said.

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ddawg

I had a laminectomy and spinal fusion with 4 metal screws inserted in July.

Yanick

Okay that is a very serious procedure right there and i wouldn't really feel comfortable offering you any advice on exercise as you are way out of my league. However, we have way more knowledgeable people than me on here so i'll pitch in by getting things moving along a little quicker.

What are you all your stats? Age, weight, height, years lifting, past injuries, current injuries/pains etc. How functional are you at this moment? What type of rehab did you do and how well did it work? EDIT: Where was the spinal fusion?

I'm just trying to get some info out of you so when the mods see this they will hopefully have more info to base a response on.

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

ddawg

I'm 21 years old, 6', and 162 lbs (proly 13-15%bf). I was planning on bulking right now cause I had lost a lot of weight while not lifting. I first got into lifting about 2 years ago, and to be honest, I injured my back the first week of working out. I did deadlifts wrong and from then on my back started hurting me. I thought it would get better eventually so I kept training for 6 months before seeing a doctor. I then took some time off of weights and did all the options before surgery but nothing worked. After about 2 months off, I got back into lifting even though my back was hurting because I couldn't lay off the weights anymore.....also some doctors said it might help. I finally decided to do the surgery and so I had been off 6 months until mid-December. The bad thing is, after all this time and the surgery, I'm still in the same pain. The actual herniated disc that was supposedly damaged (l4-l5) was accurately removed but I still feel the same which sucks. As a result, I have to start a rehab program in about 3 weeks which kind of seems stupid since I'm lifting weights right now, although I'm only doing exercises that don't hurt too much. If the pain continues even after therapy, I'll have to find some spine specialist to check out this summer. It just sucks cause I've had this pain for almost 2 years and I really enjoy lifting. As far as mobility, I can't really pick anything heavy off the floor and I can't have weights over my head or anything like that.