3 day gym workout and back problems

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3 day gym workout and back problems

Hi there, i go to the gym 3 times a week lifting heavy weights, back, chest arms etc but i wanted something a bit more gol specific. i get about 45 mins in the gym and wondered if someone could help me find a weekley plan 

i do a bit of yoga once a week and go to chiripratioc but i still struggle to put on my socks in the morning ! im only 40 !! 

any helps and tips greatly appreciated :)