Everyone Post your Back Routine!!!!!!!!!

Everyone Post your Back Routine!!!!!!!!!

trying to get ideas please post your back routine......

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

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

thx:)

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... :scratch:

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

what are seat rows? is that using the cable?

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

Quote:

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Originally posted by D00fy
what are seat rows? is that using the cable?

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Yes

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

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

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

i need to get the V-Bar to attach to the lat pulldown:)

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

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

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 :D

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:lift:

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

thx everyone:)