Well I usually Squat on Friday but i dropped it so that i can do deadlifts.
I can’t do any horizsontal pulling because on a nagging injury in my mid-back, left side of the spine. So i just do biceps on that days… ;/
Since I deadlift on Friday, when should I do the other work for the lowback, hams, glutes? [/quote]
Sunday: Deadlift, Step-ups, Posterior Chain, Abs
Monday: Lats, Triceps, Delts, Biceps
Wednesday: Squats, Lunges, Posterior Chain, Abs
Thursday; Bench Press, Lats, Triceps, Delts
You don’t need to deadlift every week. You must deadlift every other week. You must squat every week. If you find a program that sometimes has you squat twice a week, that’s fine too.
If you have an injury that prevents you from doing rows and chins, it’s probably going to effect your deadlift. You should get it fixed. Having a Bicep only day is pretty retarded.
If you can’t do horizontal pulling, you probably can’t do full-rom vertical pulling either. Most of the same muscles are used but in varying amounts.
Back Extensions are good lower back exercises. They also require no explanation. Most posterior chain exercises besides Leg Curls involve the lower back as well.
The Posterior Chain is the hamstrings, glutes, and spinal erectors. It needs to be strong for you to be strong and/or fast.