my back workout

**dymbag** · 02-12-2005, 04:51 PM

wide grip chins
deads
seated cable rows
bent over rows

do u guys think i should throw in dumbell rows?or replace one exercise for them

**angelxterminator** · 02-12-2005, 04:55 PM

my back workout is:
2 sets wide grip chins
2 sets slightly less than shoudler grip chins
4 sets bent over barbell rows
3 sets of deads
3 sets of incline isolation rows
4 sets of wide grip lat pulldowns
then i do biceps

**angelxterminator** · 02-12-2005, 04:55 PM

i would deff throw another movement in there!

**dymbag** · 02-12-2005, 05:12 PM

i enjoy the one arm rows so ill try to throw em in thanks! im hopin i do enough for overall thicknes and didnt know if my lats needed a bit more in my routine

**singern** · 02-12-2005, 08:49 PM

I like standing cable rows, you could rotate that into your routine.

**ReX357** · 02-13-2005, 01:21 AM

I personally do deads, bent over rows, chin ups and t-bar rows with the closest grip.

**Juggernaut** · 02-13-2005, 09:20 AM

Originally Posted by angelxterminator

i would deff throw another movement in there!

I'm more inclined to up the sets on Deads. With proper amount of weight his back should have had a decent workout. Maybe hyper extentions as a finisher?

**SwoleCat** · 02-13-2005, 09:35 AM

D*mn you guys do a LOT of sets/exercises! My CNS got fried merely reading that.

~SC~

**angelxterminator** · 02-13-2005, 09:52 AM

Originally Posted by SwoleCat

D*mn you guys do a LOT of sets/exercises! My CNS got fried merely reading that.

~SC~

Care to share what your typical back day looks like?

It does seem like a lot of sets, but i've worked my way up to what i'm doing now.
I started with 2 less exercises and a few less sets, and slowly added as i felt needed. I think now i'm just to the point where i'm ALMOST overtraining, but still healing and adding size/poundages for the next week consistently!

**EatRite** · 02-13-2005, 10:57 AM

i do...

4 sets bent over barbell rows
3 sets dumbell rows
3 sets hammar strength lat pulldowns
6 sets hammar strength seated rows (3 sets for two dif. grips)
3 sets of cable rows
then i do traps with back
3-4 sets of barbell shrugs
3 sets dumbell shrugs
then i do bi's
3 sets of preacher curls
3 sets of dumbell curls
3 sets cable curls
then i do three sets of abs or obl...

**carbs-rule** · 02-13-2005, 02:48 PM

I do
wide grip chins X3 sets
deadlifts X 4 sets
bent over rows X4 sets
then 4 sets of lat pull-downs and/or seated cable rows. I don't think you really need over 12 sets.

**EatRite** · 02-13-2005, 03:09 PM

Originally Posted by carbs-rule

then 4 sets of lat pull-downs and/or seated cable rows. I don't think you really need over 12 sets.

yea i know what you are saying... usually i'll superset some sets so 6 sets are really 3 hardcore ones... or i'll max out on one set for 3 dif exercises for my first set at that exercise... so really i'm doing about 12 repetition sets (around 6 reps) and then switching it up to add some size with the heavy lifts for a few sets...

**dymbag** · 02-13-2005, 05:32 PM

Originally Posted by SwoleCat

D*mn you guys do a LOT of sets/exercises! My CNS got fried merely reading that.

~SC~

would u not reccomnd that i use the one arm rows and leave my workout alone as is?.....i guess i see two great rowing movements ,good old deads ,and bad ass wide grip chins..im pretty damm tired after all that ...

**dymbag** · 02-13-2005, 05:34 PM

i am doing bis when done also

thanks again to all of you

**dymbag** · 02-13-2005, 05:36 PM

Originally Posted by EatRite

i do...

4 sets bent over barbell rows
3 sets dumbell rows
3 sets hammar strength lat pulldowns
6 sets hammar strength seated rows (3 sets for two dif. grips)
3 sets of cable rows
then i do traps with back
3-4 sets of barbell shrugs
3 sets dumbell shrugs
then i do bi's
3 sets of preacher curls
3 sets of dumbell curls
3 sets cable curls
then i do three sets of abs or obl...

holy **** man!!.. I would have to take a day off from work for that workout

**dymbag** · 02-13-2005, 05:44 PM

Originally Posted by ReX357

I personally do deads, bent over rows, chin ups and t-bar rows with the closest grip.

THE GOLDS GYM WHERE I GO AINT GOTTA DAMM T BAR ROW..U HAVE TO USE A BAR AND LAY IT DOWN METHOD ...BUT I AM CURIOUS ABOUT DOIN T BAR ROWS IN THE SAME DAY ..I THINK I WOULD SUBSTITUE SEATED ROWS,OR BENT OVER ROWS FOR THEM WOULD U AGREE ?..

**needmorestrength** · 02-13-2005, 07:49 PM

I do:
3 sets of wide grip pulldowns
3 sets of barbell rows
3 sets of seated rows
4 sets of deads
4 sets of shrugs (traps are quick to grow)
then biceps

**ReX357** · 02-13-2005, 07:57 PM

Originally Posted by dymbag

THE GOLDS GYM WHERE I GO AINT GOTTA DAMM T BAR ROW..U HAVE TO USE A BAR AND LAY IT DOWN METHOD ...BUT I AM CURIOUS ABOUT DOIN T BAR ROWS IN THE SAME DAY ..I THINK I WOULD SUBSTITUE SEATED ROWS,OR BENT OVER ROWS FOR THEM WOULD U AGREE ?..

Seated cable rows with this handle:

http://www.megafitness.com/chinning-...t-tro0055.html

Would be kind of the same thing... The difference with the t-bar is that it has a radial movement instead of a straight movement.

**Odin** · 02-13-2005, 08:05 PM

Originally Posted by SwoleCat

D*mn you guys do a LOT of sets/exercises! My CNS got fried merely reading that.

~SC~

Totally agree bro, what's up with all these people and their over training. I sure hope they don't do all these on the same day. If your able to go through all them lift's your either not lifting heavy enough or intense enough.

**ReX357** · 02-13-2005, 08:17 PM

****, I hope you guys don't think 4 exercises is too much? 3 sets per exercises. Except for deads which I do 5 sets (But 3 of them are small warmup sets just to get my back going)

**ReX357** · 02-13-2005, 08:17 PM

Swole, would you mind posting your back routine?

**Odin** · 02-13-2005, 08:24 PM

Originally Posted by ReX357

****, I hope you guys don't think 4 exercises is too much? 3 sets per exercises. Except for deads which I do 5 sets (But 3 of them are small warmup sets just to get my back going)

What kind of weights are we talking about during set's how much time between, and how many are working set's?? I feel out of any bodypart that back requires the most weight to respond.

**ReX357** · 02-13-2005, 08:33 PM

It really depends. Dead's I have one all out working set with the maximum poundage I can put for 5 reps. For bent over rows, since my back is already warmed up I have 3 sets at the same weight. Chins ups: Negative portion only, I am not able to lift my own weight. And t-bar rows, I have one all out set.

**ReX357** · 02-13-2005, 08:33 PM

Also, keep in mind my all out sets are with proper form and 3 second negatives.

**Bound for Muscle** · 02-14-2005, 12:59 AM

on back day i do

wide grip chins
deadlifts
bent over barbell rows
t-bar rows
pull-downs
curls (alternating between hammer, olympic barbell, etc)
some type of weighted ab work
calves