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  1. #1
    SwoleDave's Avatar
    SwoleDave is offline Associate Member
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    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!

  2. #2
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    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.

    goodluck mate.


    j4k

  3. #3
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    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

  4. #4
    SwoleDave's Avatar
    SwoleDave is offline Associate Member
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    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???

  5. #5
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    This should do it!!!

    Be like Mikey........Try it you'll like it!

  6. #6
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    Quote Originally Posted by MrMondodondo
    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

    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.

  7. #7
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    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.....

  8. #8
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    Quote Originally Posted by MrMondodondo
    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.....

    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.

  9. #9
    SwoleDave's Avatar
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    thanks for the responses guys!

    Where's Charles Glass when u need him!

  10. #10
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    Right here!!! Duh....lol

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