Probably shitty PPL

My lower back is shit so no more Deadlifts or Barbell squats. But I still want a big bench. If you’re in the same boat give this a shot. 

For each exercise start with a weight you can complete three sets of ten with. Add weight when you’re able to complete three sets of 15 with good form and 1-2 reps in reserve. 
5# for upper, 10# for lower, or whatever the next increment is on the machine. 

The last set of barbell bench should be an amrap. 

After 6 weeks take a deload week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Shoulder Press (Machine)

Lateral Raise (Cable)

Seated Row (Cable)

Pull-Up (Assisted)

Tricep Pushdown (Cable)

Leg Raise (Captain's Chair)

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

Chest Supported Row (Machine)

Lat Pulldown

Incline Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Dip (Assisted)

Incline Curl (Dumbbell)

Cable Crunch

Belt Squat

Leg Press

Stiff Leg Deadlift

Leg Curl

Bicep Curl (Cable)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Concentration Curl

Hack Squat

Lunge (Dumbbell)

Lying Leg Curl

Bicep Curl (EZ Bar)

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