back workout critique

[ninjazx14]

6'4 235 20% BF

posted my chest workout now posting my back workout tell me what you think and where i can improve at.

2x10 sets warm up ONE-ARM DUMBBELL ROWS 25lbs

3x10 ONE-ARM DUMBBELL ROWS 60lbs
3x10 DEADLIFTS 210lbs
2x10 T-BAR ROWS 2 45 plates
1x10 Wide Grip Seated Row Exercise 120lbs
1x10 WIDE GRIP pulldowns 150lbs

2xBurn out crunches

my pull ups are terrible so im working on my pull ups 2-3 times a week. today i did

3x(burn out) assisted pull ups (had my foot on a bench and did them till i felt i was using to much legs.)
2x(burn out) Wide grip pull ups (same thing here.)

all this took me close to 1hour not including the run.

20 mins runs today (wasnt feeling that extra 15mins lol)


let me know what you think and critique me please. ill post tomorrow workout tomorrow to get some feedback on that one thanks guys

[ninjazx14]

so either its a perfect workout or you guys think its terrible and dont want to help lol. hope its the first thing

[johndoe2u]

well im not a personal trainer, but i would suggest doing no less than 2 sets of any given exercise. and since back is a larger muscle group you can work it a little harder.

try this(until a professional gives other advise)
2x10 sets warm up what ever exercise your starting with for that given week of weight you can pull for 12-15 reps)
4x10 WIDE GRIP pulldowns 150lbs
4x10 ONE-ARM DUMBBELL ROWS 60lbs
4x10 T-BAR ROWS 2 45 plates
*4x10 Wide Grip Seated Row Exercise 120lbs (substitute this for your t bar rows from week to week, or even your one arm dumbell rows)
4x10 DEADLIFTS 210lbs


i would typically do your deadlifts last since its your lower back muscles.

i would also alternate what exercises you start with and the order in which you do them every week. but typically start with the mass builders first like wgpd, or t bar rows, or cg rows, etc..



use the wide grip pull downs to build up your pull up strength for now.

[Alphatier]

What I do:

3 Sets either Lat-Pulldown Wide-Grip or Pullups, again Wide-Grip
2-3 Sets Narrow-Grip Lat-Pulldowns
3 Sets Barbell Rows
2-3 Sets Seated Low-Row with a Narrow Grip

[kaptainkeezy04]

What I do:

2x warmup sets of wide pulldowns
3x sets of chin ups/pull ups
1x warmup set of deadlifts
3x heavy deadlifts
3x t bar rows
3x barbell rows

I also do traps on the same day, and if I do deadlifts, then I only do 3 sets of some type of shrug. If I am not doing deadlifts that day, I do 5 sets of shrugs. I do this with high intensity, and it takes me around 50 minutes.