2 back workouts per week? Horizontal & vertical

Anyone ever try it? I was thinking of Monday doing bent rows, deads and db rows and throw a few bicep movements in and on Thursday doing Chins, pull downs and lat pull overs and throw in a few more becep movements.

Monday
Deadlift 3x6-8
BB row 3x 6-8
1 arm row 2x6-8
Incline curl 2x10-12
Hammer curl 2x10-12

Thursday
Chin 3x10-12
Pulldown 3x10-12
pullover 2x10-12
BB curl 3x6-8
seated alt curl 2x6-8

I would alternate the heavy and light each week.

doing rows works your lats some what. I personally wouldnt do that, it makes more sense to do all your back in one day. Working bi's 2 x a week is overkill, youre over training by doing that.
This is my back workout that i've been seeing great results with.

Wide Grip pull ups x 2
Close grip pull ups x 2
Bent over barbell rows wide grip x 4
T bar rows x 4
Inclined Supinating curls x 3
Straight Bar Curls x 3
Shrugs x 4
Dead lifts x 4

This hits your full back, traps and bi's sufficiently enough IMO.

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Originally Posted by GunTotingHipGangster

doing rows works your lats some what. I personally wouldnt do that, it makes more sense to do all your back in one day. Working bi's 2 x a week is overkill, youre over training by doing that.
This is my back workout that i've been seeing great results with.

Wide Grip pull ups x 2
Close grip pull ups x 2
Bent over barbell rows wide grip x 4
T bar rows x 4
Inclined Supinating curls x 3
Straight Bar Curls x 3
Shrugs x 4
Dead lifts x 4

This hits your full back, traps and bi's sufficiently enough IMO.

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I do not see many people doing close grip pull ups...but they work your lower lats really well. My favorite variation of this is to do close grip underhand pull ups or pull downs.

Quote:

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Originally Posted by KingMike

Anyone ever try it? I was thinking of Monday doing bent rows, deads and db rows and throw a few bicep movements in and on Thursday doing Chins, pull downs and lat pull overs and throw in a few more becep movements.

Monday
Deadlift 3x6-8
BB row 3x 6-8
1 arm row 2x6-8
Incline curl 2x10-12
Hammer curl 2x10-12

Thursday
Chin 3x10-12
Pulldown 3x10-12
pullover 2x10-12
BB curl 3x6-8
seated alt curl 2x6-8

I would alternate the heavy and light each week.

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Also, this approach to back training is similar to what Jay Cutler does and sometimes Ronnie Coleman...but, our recovery abilities are not comparable to theirs.

If you want to work your back 2x a week, you may want to consider something a little different. I work mine 2x a week but focus on upper and lower back on different days so my split is something like the following:

MON: Chest/Tris
TUE: Quads/Abs
WED: Rest
THU: Back/Bis
-Pull Ups
-Lat Pull (Wide Grip Rear)
-Cable One Arm High Row
-T-Bar Rows
FRI: Shoulders/Lower Back/Hams
-Pull Through
-Straight Leg Deadlifts
-Standing Leg Curls

Quote:

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Originally Posted by KingMike

Anyone ever try it? I was thinking of Monday doing bent rows, deads and db rows and throw a few bicep movements in and on Thursday doing Chins, pull downs and lat pull overs and throw in a few more becep movements.

Monday
Deadlift 3x6-8
BB row 3x 6-8
1 arm row 2x6-8
Incline curl 2x10-12
Hammer curl 2x10-12

Thursday
Chin 3x10-12
Pulldown 3x10-12
pullover 2x10-12
BB curl 3x6-8
seated alt curl 2x6-8

I would alternate the heavy and light each week.

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This can be done, except for the bicep work. I would only work the biceps once per week. Just make sure to have vertical pulling and horizontal pushing workouts in the week. Also incorporate some hip dominant and quad dominant workouts. Ian King is master of incorporating this program design.