Exercise for Lower Back

Description:

Doing an exercise for lower back strength everyday can really make a difference in your overall strength while reducing pain that you may have. When your core muscles are strong your body has the support it needs to build larger muscles throughout. Many people tend to over strengthen the abdominal muscles and neglect the lower back. This can cause a muscular imbalance which often leads to injury. I have designed this workout to include at least one great exercise for lower back strength every day.  

Routine Summary:

Training Level: Intermediate
Main Goal: Strengthen Lower Back
Days Per Week: 3 Day Split

Workout Notes:

• Before starting the workout warmup for 5 minutes and stretch for 10.
• Short rest periods of 1 minute or less between sets.
• For best results check out our protein and creatine supplements!

Monday - Legs and Back
Leg Exercise	Sets	Reps
Squats	4	8, 8, 8, 8
Deadlift	3	6
Barbell Step Ups	3	10
Back Exercise	Sets	Reps
Chin Up Weighted	3	8, 6, 4
Seated Row (Neutral Grip)	3	6
Lat Pull-Down (Pronated)	3	10
Weighted Back Extensions	3	6

Wednesday - Chest and Shoulders
Chest Exercise	Sets	Reps
Barbell Bench Press	4	8, 6, 6, 4
Incline DumbBell Press	3	10
Cable Fly	3	8
Clap Push Up	3	Failure
Shoulder Exercise	Sets	Reps
Standing Barbell Press	3	6
Standing Dumbbell Front Raise	2	8
Dumbbell Lateral Raise	3	10
Bent Over Dumbbell Reverse Fly	3	10

Friday - Arms and Lower Back Exercise
Arm Exercise	Sets	Reps
Lying Tricep Extension (Skullcrusher)	3	10, 8, 6
Barbell Preacher Curl	3	10
Bent Over Dumbbell Kickback	3	6
Standing Dumbbell Curl	2	6
Lower Back Exercise	Sets	Reps
Deadlift	3	8,6,4
Weighted Back Extension	3	8
Standing Dumbbell Hammer Curl	3	10

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