Please critique back/bi workout

[Tommy Gunn]

I'm just returning after a long layoff (I had shoulder surgery Oct 2008). I've been back in the gym for about 3 months. Can you guys please critique my back/bi workout? I will be doing all exercises 3x8-10 with the same weight every set. When I hit 10 reps on all 3 sets I will increase the weight the next workout week.

1. Seated cable rows (use straps when needed)
2. Wide grip lat pulldowns to the front (use straps when needed)
3. Close grip lat pulldowns (v-bar) (use straps when needed)
4. Seated dumbbell curls or Seated dumbbell hammer curls
5. 4 way neck machine (front, left, right, back)

I don't do any iso rear delt work because I feel the rear delts get hit enough with the row and pulldowns. I can't do deads because of an old back injury. I can't do straight bar curls because they hurt my wrists. I don't do shrugs because I feel the traps get hit enough with the row and pulldowns and the lateral raises and overhead pressing I do on my chest/front,side delt/tri day.

A couple questions:

1. How does this back/bi workout look? Too much? Not enough? Exercise selection? Order of exercises? Sets and reps?

2. Is it absoloutely necessary to do BOTH wide and close grip lat pulldowns? Can I just do one or is it better if I do both?

3. What is the difference between wide and close grip lat pulldowns? Does one hit the lats better than the other? I heard wide grip hits upper lats better and close grip hits lower lats better, is that true? If you were only going to do one, which would you do wide or close grip...and why?

4. Will doing this workout work my rear delts sufficiently or is it absoloutely necessary I add some iso rear delt work (ex. bent over lateral raises)?

5. With all the pulling I'm doing, is it even necessary to do the curls or will my bis be getting worked enough from the row and pulldowns?

Thanks fellas and happy new year to you all.

[MotoLifter]

I'm just returning after a long layoff (I had shoulder surgery Oct 2008). I've been back in the gym for about 3 months. Can you guys please critique my back/bi workout? I will be doing all exercises 3x8-10. When I hit 10 reps on all 3 sets I will increase the weight the next workout week.

1. Seated cable rows (use straps when needed)
2. Wide grip lat pulldowns to the front (use straps when needed)
3. Close grip lat pulldowns (v-bar) (use straps when needed)
4. Seated dumbbell curls or Seated dumbbell hammer curls
5. 4 way neck machine (front, left, right, back)

I don't do any iso rear delt work because I feel the rear delts get hit enough with the row and pulldowns. I can't do deads because of an old back injury. I don't do shrugs because I feel the traps get hit enough with the row and pulldowns and the lateral raises and overhead pressing I do on my chest/front,side delt/tri day.

A couple questions:

1. How does this back/bi workout look? Too much? Not enough? Exercise selection? Order of exercises? Sets and reps?

2. Is it absoloutely necessary to do BOTH wide and close grip lat pulldowns? Can I just do one or is it better if I do both?

3. What is the difference between wide and close grip lat pulldowns? Does one hit the lats better than the other? I heard wide grip hits upper lats better and close grip hits lower lats better, is that true? If you were only going to do one, which would you do wide or close grip...and why?

4. Will doing this workout work my rear delts sufficiently or is it absoloutely necessary I add some iso rear delt work (ex. bent over lateral raises)?

5. With all the pulling I'm doing, is it even necessary to do the curls or will my bis be getting worked enough from the row and pulldowns?

Thanks fellas and happy new year to you all.

1. Bi work looks alil light. I dont know if that is the order you use but i switch bi work and back work every week to pre exhaust the bis (take them out of back movements). but also do back first some days to his it hard before my arms are tired.

2 & 3. I like both. close feels like it hits a different area than wide. couldnt chose. i would alternate if i couldnt do both in the same workout.

4. I love bent raises. the rear delt will get hit using the exercises you have but i rear delt work is essential for the cannon ball sholder look.

5. Definately need direct bi work.

Hope it helps man. any other questions or anything just slap em up here and we'll help ya out.


Moto

[ranging1]

i peronsonaly think your using to much machine work

free weight exercises are always better then machine exercises since they stimulate alot more growth and strength throughout your body since it requires other muscle to help balance and distribute the weight

id replace wide grip lat pull down, with wide grip weighted pull ups

and id replace close grip lat pull down with pull ups using a v bar

and id replace seated row with t bar bent over rows

as for rear delt i do think you need to do something for them, what exercise you choose is up to you,

personaly i rotate every 3-4 weeks rear delt exercise

i usually rotate between
upright machine rows (using a lat pull down bar, with a wide grip)
machine rear delt flys
bent over barbell rows

this is probably the only time i use machines since rear delts are hard to target if your not doing barbell rows

i dont know what a 4 way neck machie is, so i cant really comment on that choice

1. for your bicep workout, i think you could add in preacher curls, but thats about ti since your back workout will give them enough stress

2. its not neseccary, it just gives your body more variety, its like doing dumbell rows and bent over t bar rows, their both very similar, but its good to do both or switch between the 2 to give you better overall development since their is minor differences

3. difference is not your lats, they do about the same for your lats, the difference in grip will more likely effect your biceps and shoulder since they will be stimulated differently during the pulling motion

4. ive ansered above

5. yes it is, its like saying is it neseccary to train my triceps when i already do alot of chest work

its still neseccary, u dont need to go do heaps of it, but you still need to include it into your routine to help give you better overall development