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  1. #1
    lucabratzi's Avatar
    lucabratzi is offline Anabolic Member
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    critique my back workout

    i want to have all my workouts critiqued but to make it short and easy on u guys i will seperate them. i want to squirt next summer so i want ur thought on my workouts, and make sure there all in order. this is my back workout

    warmup 2 sets seated rows
    3 sets seated rows
    3 sets pull ups
    3 sets t-bar rows
    3 sets bent over rows
    3 sets deads

    i also do rear delts on this day, but i dont know any of the names for the workouts. but i do 12 sets on rear delts.

  2. #2
    abstrack's Avatar
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    i would alternate t-bar and seated rows. You are basically just doing 6 sets of the same movement.

    12 sets on rear delts? DAMM! You already hit the rear delts with bent over rows

    damm bro you do 25 sets on back day? plus 2 warm up sets


    How long do you spend in the gym on this day?



    Just my .02... More is not always better... It would be better to effectively break down the tissue the repair it faster and hit the muscle again. Rather then training the sheet out of it, extending your recovery time and not being able to effectively hit it again.

    Hit your back width with a lat pull dwn or some pull up and work you way up to weighted pull ups and then hit the thickness of you back with some rows

    4 working sets-pull downs or pull ups
    3-4 sets t-bar rows or seated rows or one arm DB rows
    4 sets bent over rows (wide grip) pulling the bar to your nipple line
    3-4 sets deads

    you can change this from week to week but that is pretty much it

    this would be 16 sets MAX for such a large muscle group. Stick to compound movements. I have no clue what you are doing 15 sets of rear delt excercises on?

  3. #3
    chest6's Avatar
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    where do yall pull the bar to with bent over rows??

  4. #4
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by abstrack
    i would alternate t-bar and seated rows. You are basically just doing 6 sets of the same movement.

    12 sets on rear delts? DAMM! You already hit the rear delts with bent over rows

    damm bro you do 25 sets on back day? plus 2 warm up sets


    How long do you spend in the gym on this day?



    Just my .02... More is not always better... It would be better to effectively break down the tissue the repair it faster and hit the muscle again. Rather then training the sheet out of it, extending your recovery time and not being able to effectively hit it again.

    Hit your back width with a lat pull dwn or some pull up and work you way up to weighted pull ups and then hit the thickness of you back with some rows

    4 working sets-pull downs or pull ups
    3-4 sets t-bar rows or seated rows or one arm DB rows
    4 sets bent over rows (wide grip) pulling the bar to your nipple line
    3-4 sets deads

    you can change this from week to week but that is pretty much it

    this would be 16 sets MAX for such a large muscle group. Stick to compound movements. I have no clue what you are doing 15 sets of rear delt excercises on?
    agreed....

  5. #5
    8-MAN's Avatar
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    12 sets on rear delts??? can you fit through the door?

  6. #6
    lucabratzi's Avatar
    lucabratzi is offline Anabolic Member
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    thanks abstrack. i will prob cut the t-bar rows out and replace with seated rows. maybe even alternate them bi-weekly or something. my rear delts were laggin in comparison so i figured i would focus on them, i guess i will do less sets on those. i just feel like my body reacts better to higher sets.

  7. #7
    abstrack's Avatar
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    Quote Originally Posted by chest6
    where do yall pull the bar to with bent over rows??
    It varies. nipple line, stomach. over hand grip, underhand grip, wide grip, close grip.

  8. #8
    HOLLYWOOD's Avatar
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    ultimate back routine, this has blow the **** outta mine...

    wide-grip weighted chins
    bent-rows
    close grip t-bars in the corner
    deads

    3sets each 6-10reps

  9. #9
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    wtf is bent rows and stuff. is this free weight stuff, if so explain plz! ^_^

  10. #10
    lucabratzi's Avatar
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    Quote Originally Posted by crizoc
    wtf is bent rows and stuff. is this free weight stuff, if so explain plz! ^_^
    with an overhand grip on a barbell, ur back is bent at about 45 degree angle, with knees slightly bent. bring the bar to the top of the abs.

  11. #11
    lucabratzi's Avatar
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    Quote Originally Posted by HOLLYWOOD
    ultimate back routine, this has blow the **** outta mine...

    wide-grip weighted chins
    bent-rows
    close grip t-bars in the corner
    deads

    3sets each 6-10reps
    im doin every muscle 4-6 reps, im tryin to gain mass, that should be fine right?

  12. #12
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    Quote Originally Posted by lucabratzi
    im doin every muscle 4-6 reps, im tryin to gain mass, that should be fine right?
    6-8 for mass, anything below 6 is mainly for strengh, i would do a worm up set of 15 then another of 12 then go down to ur 6-8 reps

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