Full Body Day 1

Do first four exercises one after another then repeat for 3 sets.

Use 3 min skip in between sets.

Then do last four exercises after another and repeat for 3 sets.

Should take you about an hour.

* drink lots of H20

Do you think the standing

Do you think the standing row is more effective than the seated? I have back issues (2 microdiscectomies) and I think I would feel better with the foot support. Comments?

The best support is total support

When performing any exercise always make sure that your body is optimally aligned and stable (shoulders, hips, and knees in line with each other). The spine must be aligned through proper core stabilization. Your microdiscectomies put a monkey wrench in all exercise activities.

In this sense, seated row is better since you are more stabilized throughout.

There are other exercise methods that doesn't involve full range of motion such as standing or seated rows do. They are power factor training (PFT) and static contraction training (SCT). Both methods allow you to work within your strongest range of motion versus the conventional exercise methods employed by fitness trainers every where.

PFT and STC involves little or no joint movement and gives you control of how much intensity is placed on each muscle group.

What about core exercise? Are you able to do core stabilization exercises without problems due to your microdiscectomies?