T Nation

Need Upper Body Program to Work Around Injuries

I have a severe hernia and bone spur pressing on my sciatic nerve in my lumbar and awaiting surgery, however, due to this I cannot do certain exercises such as deadlift, squat, hip hinge etc, so I cannot even do OHP ive tried standing, sitting, one arm, dumbbell barbell, resistance band and it causes too much pressure on my back and lateral raises hurt me, only thing that doesn’t is joe defranco shoulder shocker (highly recommended).

Only thing I can actually do is upper body with specific exercises below, the doctor doesn’t know anything about training he said so himself, all he said was to avoid spinal compression and lower body due to the risk and i cannot afford a PT.

Bench press (straight bar & swiss bar)
one arm floor press/two arm
inverted rows
chinups

I cannot do direct arm work due to nursing tendonitis so im wanting to know how to program the exercises above into a routine/split, would one lift a day work? or 2 day workout A workout B?

i train at home just so you know

IM NOT ASKING ABOUT MY INJURY I NEED HELP WITH PROGRAM/ROUTINE with the above.

Thankyou.