post x ray training

Wrestling season is over and I haven't really lifted weights all season..  I saw on an x ray that my spine is really messed up and I don't want to make it any worse so I have to alter my training..  I am going to copy here my DC body building training for now and obviously change some exercises that put a lot of force on my spine..  while doing that, I want to find some exercises to help with my APT.

I also need to work on getting my right elbow back on track.. it's been better but still not great

Chest/shoulders 1:

Seated shoulder press: work up to 1 set 5-8 reps rest pause

Incline Lateral raises: 1 set 6-10 reps + 2 micro drop sets + isometric

Machine chest press: work up to 1 set 5-8 reps rest pause + isometrix

Weighted dips banded: work up to 1 set 5-8 reps rest pause

Legs day 1: 

Seated hamstring curl: work up to 1 set 8-10 reps rest pause isometric

Hyperextension (banded, single leg, etc) Widowmaker 20 reps

**Heel elevated belt squat: heavy set of 6-8 slow, Widowmaker 20 reps.

Calves

Back/arms day 1:

Seated row: work up to 1 set 5-8 reps rest pause

Wide grip lat pulldown: work up to 1 set 5-8 reps rest pause + isometric

Seated bent over shrugs: work up to 1 set 5-8 reps rest pause

DB hammer curl: work up to 1 set 5-8 reps rest pause

Forearm roller

Chest/shoulders 2: 

incline bench: work up to 1 set 5-8 reps rest pause

Decline pushups: amrap

Lateral raise upright row: 1 set 6-10 reps + 2 micro drop sets

Seated pushdown: work up to 1 set 5-8 reps rest pause

Legs day 2: 

Single leg RDL

DB BSS: 2 sets 6-8 reps, 20 rep set

Hip thrust 2sets 6-8 reps, 20 rep set

Leg extensions: rest pause

Calves

Back/arms day 2:

Single arm pulldown: work up to 1 set 5-8 reps rest pause

Chest supported rows + band:  1 set 6-10 reps + 2 micro drop sets

Seated bent over shrugs: work up to 1 set 5-8 reps rest pause

Barbell curl: work up to 1 set 5-8 reps rest paused

Forearm rollers

Substitutes for each body part:

Chest: db incline press,  wide grip bench press, pec deck

Shoulders: Seated DB press, Arnold press, rear Delt flyes

Triceps: overhead extension, rolling extensions JM press close grip bench press

Biceps: reverse curl, incline curl, cable curl

Back width: medium/close grip pulldown, feet supported pullup, half pulley row

Back thickness: DB row, chest supported row, smith machine row

Quads: BSS, lunge, front squat

Hamstrings: standing leg curl, deficit SLDL