01-30-2006, 03:35 PM #1Associate Member
- Join Date
- Mar 2004
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.
BB row 3x 6-8
1 arm row 2x6-8
Incline curl 2x10-12
Hammer curl 2x10-12
BB curl 3x6-8
seated alt curl 2x6-8
I would alternate the heavy and light each week.
01-30-2006, 05:55 PM #2
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.
02-01-2006, 09:58 PM #3Originally Posted by GunTotingHipGangster
02-01-2006, 11:17 PM #4Originally Posted by KingMike
02-03-2006, 03:38 PM #5
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:
-Lat Pull (Wide Grip Rear)
-Cable One Arm High Row
FRI: Shoulders/Lower Back/Hams
-Straight Leg Deadlifts
-Standing Leg Curls
02-06-2006, 11:17 AM #6Originally Posted by KingMike
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)