Almost 4 years ago, I suffered a serious fall on wet (indoor) ceramic tile outside my old condo. The result: degenerative disk disease, and chronic facet inflammation in L3-S1 vertebra. After a LOT of research, and with the consent and encouragement of my Orthopedic Surgeon, I continued to train, though my workouts are completely modified, for life. Despite ZERO squats, dead-lifts, and other compressive/rotational lower-back movements, anyone can train for, and actually be competitive in, bodybuilding (and this year, Classic Physique). Most of my clients are over 40... Most of my clients have joint injury limitations. I train FOR THEM, as inspiration, and for PROOF that what I do with them also works for me!
My current routine is a 6-day per week (sometimes fewer, listening to my body) routine, based in a 3-day split.
This routine is one of those three days, and ONE variant of what I do. The pattern and muscle groups remain the same, but the exercise selection varies week to week, and workout to workout. The loads and rep ranges change also. Sometimes it's a dumbbell variant, and sometimes its cables or barbells, sometimes machines.
This workout is upper back (mid-traps, rhomboids) antagonist super-set with chest in a push-pull split. I pair up the chest-back split with Biceps.
This video is a bit compressed for time. Typically I'm taking 45-60 seconds between exercises, and a minute of two between super-sets.
In the reverse flies, notice how I pull back the opposite shoulder and SQUEEZE the scapula together. First, this keeps the torso from twisting, recruiting the obliques and hip stabilizers (to protect my lumbar). It also forces me to recruit the rhomboid/mid-trap more as opposed to just focusing on the rear delt.
IF YOU'D LIKE TO BUILD MUSCLE (OR REBUILD LOST MUSCLE) DESPITE SIGNIFICANT JOINT INJURY, COME AND SEE US. OUR SPECIALTY IS CLIENTS OVER 40! ALL OF US HAVE AN ISSUE SOMEWHERE!! DON'T LET IT BE AN EXCUSE TO NOT TRAIN...