Start off by doing your lower back. Do light weight and do dead lifts first and do 3 sets for 10 reps and if you can’t do dead lifts, do back extensions for 3 sets and 10 reps. Next do your upper back and start with either seated rows or barbell rows and do 10 reps for 3 sets. Next do pull downs for 10 reps and 3 sets and now finish up with seated cable rows or dumbbell rows and again 3 sets for 10 reps. Next you will do your biceps and start by doing standing barbell curls and 3 sets for 10 reps and if you cant do barbell curls than do it with cables. Next do seated curls either on the machine or barbells and again 10 reps for 3 sets and now you are going to finish up with standing dumbbell curls and do 10 reps for 3 sets. Always get your doctor’s ok before starting any exercise routine. If you don’t know how to do any of these exercises than just pick up a magazine or just ask someone how to perform them. Always use extreme cautious when you do lifting with your lower back.
