Need an updated back workout, upper back lagging...

[SwoleDave]

Ok, here is my current routine...

Pull ups.. 4 sets, first w/ bodyweight, then strap on a 45 for 12-8 reps
Pull downs... 3 sets 15-8 reps
Bent over rows... 3 sets 15-8 reps
seated pully rows...3 sets 12-6 reps
Machine T bar rows OR one arm dumbell rows 3 sets
deadlifts... 4 sets, every other workout (split w/ stiff leg deads on leg day)

What should I add/change to focus in on my upper inner back???

Oh, and on shoulder days, I do 4 sets of shrugs superset w/ 4 sets upright rows.

I'd post pics, but i lack the digital camera..

Thanks in advance guys!

[Jantzen4k]

this is what i would do:

deadlifts. 4 sets

t-bar rows. or pull downs 4sets

barbell rows. or dumbell rows 3 sets


pullups. 2 sets


just a thought.

goodluck mate.


j4k

[MrMondodondo]

Dang Jantzen, just about what I was gonna say verbatim.

You wanna switch? Try this:
Dumbell deads 4 sets of at least 15 reps really stretching the weight out front

T-bar 4 sets stayin above 12 reps for as much weight as you can do

Bent over dumbell rows 4 sets of 12-15 again stretching the weight out in front

Pull downs 2-3 sets of STRICT pull-downs for 10-12 reps.

This should change things enough to spark some new growth. Dumbell movements are good to focus on once in a while for a change... my .02

[SwoleDave]

thanks for the responses guys...

In particular, my upper, inner back is what i need to focus on... anything you can think of that focuses on that that i dont have included???

[MrMondodondo]

This should do it!!!

Be like Mikey........Try it you'll like it!

[boondockSAINT]

Dang Jantzen, just about what I was gonna say verbatim.

You wanna switch? Try this:
Dumbell deads 4 sets of at least 15 reps really stretching the weight out front

T-bar 4 sets stayin above 12 reps for as much weight as you can do

Bent over dumbell rows 4 sets of 12-15 again stretching the weight out in front

Pull downs 2-3 sets of STRICT pull-downs for 10-12 reps.

This should change things enough to spark some new growth. Dumbell movements are good to focus on once in a while for a change... my .02

How come you recommend so many reps? Usually people recommend lower reps for the bent over rows, however I find that for back exercises I like higher reps much better.

[MrMondodondo]

Funny thing is I NEVER used to do so many reps!

But, I REALLY feel the pump better with more reps on back. Since I've upped my reps my back is spreading like mad......

I'm also a wee bit older and do not want to set my training back by getting injured. I gotta tell ya, I never thought it would work especially since I am a hardcore HIT enthusiast. The results are showing tho.....

[Jantzen4k]

Funny thing is I NEVER used to do so many reps!

But, I REALLY feel the pump better with more reps on back. Since I've upped my reps my back is spreading like mad......

I'm also a wee bit older and do not want to set my training back by getting injured. I gotta tell ya, I never thought it would work especially since I am a hardcore HIT enthusiast. The results are showing tho.....

yeah me too. i usually try to do no more then 12, but if im feeling it, have a good pump going or can do more i will.

[SwoleDave]

thanks for the responses guys!

Where's Charles Glass when u need him!

[MrMondodondo]

Right here!!! Duh....lol