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Safe Gym Routine

The document outlines a 5-day gym routine designed for individuals with disc bulges, emphasizing safety and specific exercise guidelines. Each day focuses on different muscle groups with mandatory warm-ups, light weights, and restrictions on twisting and forward bending. The weekend includes optional walking and stretching without gym requirements.

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paxaha9972
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5 views1 page

Safe Gym Routine

The document outlines a 5-day gym routine designed for individuals with disc bulges, emphasizing safety and specific exercise guidelines. Each day focuses on different muscle groups with mandatory warm-ups, light weights, and restrictions on twisting and forward bending. The weekend includes optional walking and stretching without gym requirements.

Uploaded by

paxaha9972
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

SUPER SAFE 5-DAY GYM ROUTINE (Disc Bulge Friendly)

RULES (Every Day)


• Warm-up 10 minutes mandatory
• Machines & dumbbells only
• No twisting, no forward bending
• Light weights only
• Last 2 reps must feel easy
MONDAY – BACK + CORE
• Seated Row – 3 × 12
• Lat Pulldown – 3 × 12
• Machine Rear Delt Fly – 3 × 15
• Cable Face Pull – 3 × 15
• Bird-Dog – 2 × 10 each side
• Side Plank – 2 × 20 sec
• Modified Plank – 2 × 20–25 sec
TUESDAY – CHEST + SHOULDERS
• Chest Press Machine – 3 × 12
• Pec Deck Fly – 3 × 12
• Seated Shoulder Press (light) – 3 × 10
• Lateral Raises – 3 × 12
• Face Pull – 2 × 15
• Cat–Cow – 1 minute
WEDNESDAY – LEGS (SAFE)
• Leg Press (light, shallow) – 3 × 12
• Goblet Squat (half depth) – 3 × 10
• Hip Thrust (light) – 3 × 12
• Glute Bridge – 3 × 15
• Hamstring Stretch – 30 sec each
• Hip Flexor Stretch – 30 sec each
THURSDAY – ARMS + POSTURE
• Cable Bicep Curl – 3 × 12
• Rope Tricep Pushdown – 3 × 12
• Cable Hammer Curl – 3 × 12
• Rope Overhead Tricep Extension – 3 × 12
• Face Pull – 3 × 15
• Bird-Dog – 2 × 10
• Child Pose – 30 sec
FRIDAY – FULL BODY LIGHT
• Walk (treadmill) – 8 minutes
• Machine Chest Press – 2 × 12
• Seated Row – 2 × 12
• Leg Press – 2 × 12 (light)
• Hip Thrust – 2 × 12
• Side Plank – 2 × 20 sec
• Modified Plank – 2 × 20 sec
SATURDAY & SUNDAY
• Optional walking & stretching
• No gym required

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