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  1. #1
    D00fy's Avatar
    D00fy is offline Anabolic Member
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    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
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    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
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    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
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    thx

  5. #5
    Jenna's Avatar
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    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...

    <<<< JENNA >>>>

  6. #6
    sp9's Avatar
    sp9
    sp9 is offline MMA Competition Sentinel
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    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
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    what are seat rows? is that using the cable?

  8. #8
    ironmike7000's Avatar
    ironmike7000 is offline Associate Member
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    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 08:58 AM.

  9. #9
    Jenna's Avatar
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    Originally posted by D00fy
    what are seat rows? is that using the cable?
    Yes

    <<<< JENNA >>>>

  10. #10
    D00fy's Avatar
    D00fy is offline Anabolic Member
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    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
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    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
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    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
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    i need to get the V-Bar to attach to the lat pulldown

  14. #14
    HalOd03 is offline Associate Member
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    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
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    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
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    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
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    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
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    thx everyone

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