Anabolics
Search More Than 6,000,000 Posts
Results 1 to 18 of 18
  1. #1
    D00fy's Avatar
    D00fy is offline Anabolic Member
    Join Date
    Mar 2002
    Location
    Dirty South
    Posts
    2,224

    Exclamation Everyone Post your Back Routine!!!!!!!!!

    Everyone Post your Back Routine!!!!!!!!!

    trying to get ideas please post your back routine......

  2. #2
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
    Join Date
    Feb 2002
    Location
    Pittsburgh
    Posts
    2,325
    im cutting right now
    monday and thursday
    mondays
    bent over rows 4 sets 12-15 reps
    pulldowns 4 sets 12-15 reps
    low rows 4 sets 12-15 reps
    shrugs on thursday only 10 reps 4 sets
    standing lat pulls 4 sets 12-15 reps

    on thursdays i only do 3 sets of each exercise 12 reps and i start with the last exercise i did on monday first and work backwards through the routein

  3. #3
    silverfox's Avatar
    silverfox is offline Retired Moderator
    Join Date
    Nov 2001
    Posts
    1,911
    Different everytime, but last week it was this:

    Pull up 5 sets X 15 (cutting right now)
    Supersetted with bent over rows
    Low cable rows
    laying on bench dumbell rows
    Pull overs

    All were 4 sets

  4. #4
    D00fy's Avatar
    D00fy is offline Anabolic Member
    Join Date
    Mar 2002
    Location
    Dirty South
    Posts
    2,224
    thx

  5. #5
    Jenna's Avatar
    Jenna is offline Female Member
    Join Date
    Oct 2001
    Location
    Houston TX
    Posts
    951
    T-Bar rows 3 sets/ 8-10 reps @ 90lbs.

    Bent over rows 4 sets/ 8-10 reps @ 135lbs.

    Seated rows 3 sets/ 8-10 reps @ 120lbs.

    Lat pulldowns 3 sets/ 8-10 reps @ 90lbs.

    Hyperextension 3 sets/ 20-25 reps holding 45lb. plate against chest.

    ~~~ If anyone has suggestions about MY routine, please let me know.... Thx.

    I'm thinking of switching the lat pulldowns to isolated lat pulldowns...

  6. #6
    sp9's Avatar
    sp9
    sp9 is offline MMA Competition Sentinel
    Join Date
    Feb 2002
    Location
    Land of milk and honey.
    Posts
    3,585
    My home routine right now:

    Pull Ups
    Bent Over Barbell Rows 5 Sets
    Lat Pull Downs (Front) 4 Sets
    Seated Rows 4 Sets
    One Arm Dumbell Rows 4 Sets

  7. #7
    D00fy's Avatar
    D00fy is offline Anabolic Member
    Join Date
    Mar 2002
    Location
    Dirty South
    Posts
    2,224
    what are seat rows? is that using the cable?

  8. #8
    ironmike7000's Avatar
    ironmike7000 is offline Associate Member
    Join Date
    Dec 2001
    Location
    ohio
    Posts
    335
    Heres mine...everything is done slowly with 1 sec. squeeze at peak contraction. Done once a week.

    1. Reverse-grip barbell rows 12-10-8-6-4
    2. Low pulley rows 12-10-8-6
    3.Chins 3-4 sets done to failure
    4. Or Lat pulldowns 12-10-8-6
    5. Shrugs 10-10-10-8-6
    6. Hyper-extensions 15-15-15
    Last edited by ironmike7000; 04-09-2002 at 09:58 AM.

  9. #9
    Jenna's Avatar
    Jenna is offline Female Member
    Join Date
    Oct 2001
    Location
    Houston TX
    Posts
    951
    Originally posted by D00fy
    what are seat rows? is that using the cable?
    Yes

  10. #10
    D00fy's Avatar
    D00fy is offline Anabolic Member
    Join Date
    Mar 2002
    Location
    Dirty South
    Posts
    2,224
    thx well let me post my back workout

    1set Latt pulldown Warmup
    -4Sts Lat PullDown
    -4Sts Hammger Strength High row
    -2Sts DB Bent over Rows
    -2Sets Seated Cable Row
    -2Sets Hammer Strength Low Row.....

    total sets=14 ,.reps vary if doing 4sets i do 10-10-6to8-6to8
    if doing 2sets 8to10reps

    sometimes i might trow in T Rows for more of a blast

  11. #11
    BIGBry's Avatar
    BIGBry is offline Junior Member
    Join Date
    Feb 2002
    Location
    New York
    Posts
    95
    I start with:

    wide grip pull ups- 3 each one to failure don't quit best exercise and is fustrating at first.

    next,

    wide grips- 1x10
    3x10 must get 10 on the first one and has to be strict.
    the 3 set can not be less then 5
    next,

    seated rows with the v-grip to get the inner back-

    3x10

  12. #12
    Butch is offline Anabolic Member
    Join Date
    Jan 2002
    Location
    The land of stars
    Posts
    2,167
    Once a week:

    3 sets chins x15
    3 sets pullsowns 15,12,10
    3 sets low cables 15,12,10
    3 sets close grip or reverse grip pulldowns 15,12,10
    3 sets standing lat pulldowns x15

  13. #13
    D00fy's Avatar
    D00fy is offline Anabolic Member
    Join Date
    Mar 2002
    Location
    Dirty South
    Posts
    2,224
    i need to get the V-Bar to attach to the lat pulldown

  14. #14
    HalOd03 is offline Associate Member
    Join Date
    Jan 2002
    Location
    Boston
    Posts
    242
    i just changed up my whole routine..this is how back is goin

    Pulldowns - 4 Sets 10.8.6.6
    Rows - 4 sets 10.8.6.6
    Low Pulley CableRows - 3 Sets 10.8.8
    Pullovers - 3 Sets 12.10.10

  15. #15
    Pete235's Avatar
    Pete235 is offline Retired Moderator
    Join Date
    Aug 2001
    Location
    Canada
    Posts
    6,289
    warm up - stretch

    4 sets bent over rows 8-10 reps
    4 sets wide grip pull downs (or hammer strength Iso high row)
    3 sets seated cable rows
    3 sets of one arm dumbell rows

  16. #16
    shonuff's Avatar
    shonuff is offline Associate Member
    Join Date
    Mar 2002
    Location
    tha south
    Posts
    341
    chin ups 3 sets 20 15,10,5 reps
    pull downs 4 sets 4-6 reps
    seated cable rows 4 4-6 reps
    dumbell bent over rows 3 sets 4-6
    deadlifts 3 sets 4-6
    standing lat pulldowns straight to seated single arm lat pulldowns back and fourth till i cant do anymore

    rest a couple of min try and do 4 chin ups if i cant i know i had a good workout, if i can i go back and kill the back some more

  17. #17
    tx_iron is offline Associate Member
    Join Date
    Jan 2002
    Location
    san antonio
    Posts
    266
    pullups 3 wide grip sets 3 medium sets
    db rows 10 8 6 5
    seated cable rows 12 10 8 6 squeeze the shoulder blades
    straight arm pulldowns 3 sets of 15 or pullovers

  18. #18
    D00fy's Avatar
    D00fy is offline Anabolic Member
    Join Date
    Mar 2002
    Location
    Dirty South
    Posts
    2,224
    thx everyone

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •