Functional Scoliosis and Leg Length Discrepancy

Big, Strong Arms Workout

In the main workout presented to you for bodybuilding with scoliosis, Rami's workout, I simply showed you my routine. Now I tend not to be too rigid with routines as the body adapts relatively quick in terms of adjusting to what you lift and what movements are involved in your functional scoliosis workouts. For this reason the workouts displayed are great ways to start your muscle buildin program and address any muscle imbalances you might have.

For this workout, aptly named the 'Big, Strong Arms Workout', the person will as with any workout program work on the three main compound lifts which are the bench press, deadlift and squat but with more focus on the many different muscles found in what we call the Arms. Its important to note that having big arms involves quite a varied degree of workouts in order to target and isolate our Deltoids, Biceps, Triceps and Forearms. 

This workout is also more flexible as it is a three day split, but each workout will be intense and you are guaranteed to feel the pump and be tired at the end of it (the sign of any good workout).

 

Day 1: Chest and Triceps

Start with one set of push ups or light dumbell pressing to warm up

DB Chest Press: 5x5 (Find a weight which you can push fairly comfortably in the first three sets but which gets hard to do 5 reps for in the last two sets)

DB Incline Chest Press: 4 x 10 (Choose a weight that is not easy to push but not too difficult that you can't finish the four sets. You must be able to do the four sets of ten reps, this will pump more blood to your chest and work on giving you better definition and will also hit a bit of the Deltoids)

Db Flys: 3 x 10 (Medium weight. Make sure you get in the full Range of Motion. You must feel the sides of the pectoral muscle being engaged)

Pull-Overs: 3 x 7 (Heavy Weighted DB, will complement chest training and also hit your triceps)

DB tricep extensions: 3 x 10 (Medium Weight - You must struggle to finish the 10th Rep from the second set onwards)

Tricep Dips: 3 sets to failure (You can add a weight plate if your bodyweight is too easy)

Tricep cable pull-down: 3 sets to failure (Light - Medium weight, high volume)

Forearm wrist curls: 3 x failure

Day 2 Back and Biceps:

Pull-ups: 4 x 5 (This is to warm up but also pump your biceps and back muscles and get you ready for the toughest exercise, the deadlifts)

Deadlifts: 5 x 5 (Make sure your posture is good when performing this exercise as your lower back and spine can be further damaged if you do not. Have a look at the picture: as you reach for the bar, your knees should be slightly bent, your chest pushing forward and your back arched as a result. Never relax your back or 'round' it.)

DB rows: 5 x 5 (Following same principle of heavy weight, low volume, you should be struggling to finish the last two sets, but still finishing them. If the weight is too heavy, drop it down a notch but make sure you do 5 sets of 5 reps)

Cable Rows: 3 x 10 

Lat-Pull Downs: 3 x 10

DB concentration curls: 2 x 8

DB Hammer curls: 2 x 10

Day 3 Legs and Shoulders:

Squats: 5 x 5

DB Calf Raises: 4 x 10

Leg Press: 3 x 10 (Concentrate on pushing with your heels more, targetting your glutes)

DB Shoulder Press: 5 x 8 (Medium - Heavy Weight, Make sure your elbows align and the dumbbells are at eye level when bring them down before pressing up again, for a correct range of motion. Adjut the back rest on the bench if you feel that you are using your trapezius muscles more than shoulders.)

DB Front Raise: 3 x 10 (Medium Weight, high volume)

Lateral Raise: 3 x 10 (Light Weight, high volume)

Rear Lateral Raise: 3 x 10 (Light Weight, High Volume)

Upright Row: 3 x 10 (Medium Weight, High Volume)

As usual you need to make sure you eat enough food and get enough protein in your nutrition plan as well as rest. Also make sure to stretch a lot, especially after every workout in order to avoid tightness of muscles which can lead to further muscle imbalances and injuries in functional scoliosis sufferers.

Don't forget to throw in abdominal exercises in any of your workout days, or you can do them on your time off at home. Its up to you but since this workout focuses on Arms and general Strength, I have included the essentials. Don't forget that your abdominal muscles are engaged in exercises such as the squat and the deadlift as well as pull-overs.