back/bicep routine critique

[jgg1221]

hi I am having trouble deciding on a back routine

this is how I usually work it, but I'm wondering if this is too much

tuesdays: chin ups/cable chin ups

3 sets wide gripped chin ups till failure
7 set cable wide gripped chin ups for 6-10reps each
5 sets cable close gripped pull ups for 6-10reps each
fallowed by
6 sets inverse forarm curls (with my palms facing down), 10 reps
6 sets forarms curls (palms facing up), 10 reps

======================================

fridays
hang cleans: 5 sets of 3-7reps
dead lifts: 8 sets of 3-7 reps
seated rows - 6 sets of 10 reps
reversed flies - 6 sets of 10 reps
bicep curls - 5 sets of heavy weighted curls, immediately super setted with 5 sets of very light weighted curls (alternating weights betweem sets)


im wondering if i should just try to do all this in one day as opposed to 2 days, and just do a lower number of sets for some of the exercizes so i have more time for rest

[smokethedays]

u do Back/Biceps 2 times/week?!! that's alot man.

[Flexor]

wait, cable pullups? never seen those before, what does it do? Pull the ceiling down or summin?

well 15 sets of chinups or whatever (pulldowns i guess) seems like a lot for the forearms and brachialis. Chinups can be a tough exercise for biceps with that many sets

[chest6]

way too much man

[SHAOKAHN]

Back and Biceps?
(for lack of better words), Less is More... a good example of this lies in
some of Swolecats advice'ses...
http://forums.steroid.com/showthread.php?t=131585


BTW... The longer I find myself training, The more I find myself backing off the volume. With fantastic results.
However, weights stay heavy and are still going up, and the basics are still the foundation of everything.

[jgg1221]

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Ok, heres a rotuine that i know i definitly should fallow

fridays
hang cleans: 5 sets of 3-7reps
dead lifts: 8 sets of 3-7 reps
seated rows - 6 sets of 10 reps
reversed flies - 6 sets of 10 reps
bicep curls - 5 sets of heavy weighted curls, immediately super setted with 5 sets of very light weighted curls (alternating weights betweem sets)

now in conjunction with the other execizes, how many sets of wide gripped chin ups (or cable pull downs, what ever) do you think i should do?

[Flexor]

do you do any other isolation exercises for the biceps? maybe instead of the five lighter barbell curls you could incorporate some other types of exercises, but you are probably progressing like this so keep at it.

i'd say 4 wide chins, and 4 of another type like reverse grip or narrow chins to hit the lats slightly differently. otherwise i think you may overwork the biceps because personally i find weighted chins work my biceps a treat

stick to no more than 8 chins/pulldowns i'd say, you seem to do a lot of sets for each exercise

[chest6]

======================================


Ok, heres a rotuine that i know i definitly should fallow

fridays
hang cleans: 5 sets of 3-7reps
dead lifts: 8 sets of 3-7 reps
seated rows - 6 sets of 10 reps
reversed flies - 6 sets of 10 reps
bicep curls - 5 sets of heavy weighted curls, immediately super setted with 5 sets of very light weighted curls (alternating weights betweem sets)

now in conjunction with the other execizes, how many sets of wide gripped chin ups (or cable pull downs, what ever) do you think i should do?

I would recommend this
Deadlift-4 sets
Pullups-3 sets
Tbar rows-3 sets
Lat pulldowns-3 sets
this works wonders

[S.P.G]

I would recommend this
Deadlift-4 sets
Pullups-3 sets
Tbar rows-3 sets
Lat pulldowns-3 sets
this works wonders

agreed.......

[Darkness]

My back routine is giving me pretty good size and great thickness.

Pull ups - 2 sets warmup no added weight - 4 sets 6-10 reps heavy weights.
Bent over barbel rows - 4 sets heavy 8-10 reps
Deadlifts - 4 sets very heavy 10-12 reps

and thats it, my back has grown more like this in the past 6mo than before when doing all kinds of pu55y excercises.

[S.P.G]

way too much man

agreed...