02-23-2005, 08:15 PM #1
Need an updated back workout, upper back lagging...
Ok, here is my current routine...
Pull ups.. 4 sets, first w/ bodyweight, then strap on a 45 for 12-8 reps
Pull downs... 3 sets 15-8 reps
Bent over rows... 3 sets 15-8 reps
seated pully rows...3 sets 12-6 reps
Machine T bar rows OR one arm dumbell rows 3 sets
deadlifts... 4 sets, every other workout (split w/ stiff leg deads on leg day)
What should I add/change to focus in on my upper inner back???
Oh, and on shoulder days, I do 4 sets of shrugs superset w/ 4 sets upright rows.
I'd post pics, but i lack the digital camera..
Thanks in advance guys!
02-23-2005, 09:29 PM #2
this is what i would do:
deadlifts. 4 sets
t-bar rows. or pull downs 4sets
barbell rows. or dumbell rows 3 sets
pullups. 2 sets
just a thought.
02-23-2005, 11:01 PM #3
Dang Jantzen, just about what I was gonna say verbatim.
You wanna switch? Try this:
Dumbell deads 4 sets of at least 15 reps really stretching the weight out front
T-bar 4 sets stayin above 12 reps for as much weight as you can do
Bent over dumbell rows 4 sets of 12-15 again stretching the weight out in front
Pull downs 2-3 sets of STRICT pull-downs for 10-12 reps.
This should change things enough to spark some new growth. Dumbell movements are good to focus on once in a while for a change... my .02
02-23-2005, 11:10 PM #4
thanks for the responses guys...
In particular, my upper, inner back is what i need to focus on... anything you can think of that focuses on that that i dont have included???
02-23-2005, 11:13 PM #5
This should do it!!!
Be like Mikey........Try it you'll like it!
02-24-2005, 04:32 PM #6Originally Posted by MrMondodondo
How come you recommend so many reps? Usually people recommend lower reps for the bent over rows, however I find that for back exercises I like higher reps much better.
02-24-2005, 04:38 PM #7
Funny thing is I NEVER used to do so many reps!
But, I REALLY feel the pump better with more reps on back. Since I've upped my reps my back is spreading like mad......
I'm also a wee bit older and do not want to set my training back by getting injured. I gotta tell ya, I never thought it would work especially since I am a hardcore HIT enthusiast. The results are showing tho.....
02-24-2005, 04:59 PM #8Originally Posted by MrMondodondo
yeah me too. i usually try to do no more then 12, but if im feeling it, have a good pump going or can do more i will.
02-24-2005, 09:57 PM #9
thanks for the responses guys!
Where's Charles Glass when u need him!
02-24-2005, 10:21 PM #10
Right here!!! Duh....lol
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