Back blaster

[*mikro*]

Looking to improve my back routine. What is your go to back routine? Please include # of sets and reps

[Buster Brown]

Looking to improve my back routine. What is your go to back routine? Please include # of sets and reps

Weighted chins, deadlifts, bent over rows, close grip pulldowns, and weighted hypers in that order. Sets and Rep ranges are a secret...lol

[Bio-Active]

Wide grip pull downs close grip pull downs seated rows bent over rows lawn mower pulls revers hammer strength pull downs to just name a few

[JAYROD]

couple sets of pull downs for warmup
3 sets of wide grip chins 10-12 slow
3 sets of deads 6-8 heavy
3 sets if seated rows 10-12
few minutes of stretching and if I still feel rowdy i'll do 1 or 2 sets of really heavy close grip pull downs 4 or 5 reps

[marcus300]

Changes all the time but goes something like this

Close grip pulldowns
3 warm up sets
1 working set to failure plus 2 dropset

BB bent over rows
2 feel sets
1 working set to failure plus 2 rest pause

Low pulley
2 feel sets
1 working set to failure plus 2 dropsets

DB rows
2 feel sets
1 working set to failure plus 2 rest pause

Hammer strength pulldowns underhand grip
2 feel sets
1 working set to failure plus 2 rest pause

Hyper extension
2 sets weighted

All reps on the working sets don't over 12 reps. Key for me is hitting true positive failure with my intensions of increasing the overload or increasing the intensity.

[Buster Brown]

Don't be afraid of deadlifts and bent over rows with chains if you need to add some spice!

[*mikro*]

Changes all the time but goes something like this Close grip pulldowns 3 warm up sets 1 working set to failure plus 2 dropset BB bent over rows 2 feel sets 1 working set to failure plus 2 rest pause Low pulley 2 feel sets 1 working set to failure plus 2 dropsets DB rows 2 feel sets 1 working set to failure plus 2 rest pause Hammer strength pulldowns underhand grip 2 feel sets 1 working set to failure plus 2 rest pause Hyper extension 2 sets weighted All reps on the working sets don't over 12 reps. Key for me is hitting true positive failure with my intensions of increasing the overload or increasing the intensity.

this is exactly what I was looking for thank you. I've never tried rest pause training before and I'm looking forward to it!

[*mikro*]

Weighted chins, deadlifts, bent over rows, close grip pulldowns, and weighted hypers in that order. Sets and Rep ranges are a secret...lol

thank you

[bigrich4]

5 sets of 2 pullups with 70 lb
5 sets of 3 pullups with 53 lb
then finish off with super wide grip pullups with no weight til i hit 25 (takes about 3 sets)
Btw im 210 lbs

Dumbbell rows until i hit 50 reps, i start with a heavy db then when i cant do it i grab a lighter one and so on

4 sets of 12, 10, 10, 8 of barbell rows

Then seated low rows 4X15

Then finish of with some high rep shrugs with 75 lb db (heaviest i have at home, thats why i do high reps, usually around 20 reps)

[*mikro*]

good morning marcus. I'm heading to the gym soon to try your recommended back routine and i was just confirming that you do all these exercises in one session?!?!?!

[marcus300]

good morning marcus. I'm heading to the gym soon to try your recommended back routine and i was just confirming that you do all these exercises in one session?!?!?!

Yes of course, if you look closely I only do one working set per movement.

Let me know how you get on, you may have to alter to your own requirements. That was one what I did recently

[IronClydes]

Changes all the time but goes something like this Close grip pulldowns 3 warm up sets 1 working set to failure plus 2 dropset BB bent over rows 2 feel sets 1 working set to failure plus 2 rest pause Low pulley 2 feel sets 1 working set to failure plus 2 dropsets DB rows 2 feel sets 1 working set to failure plus 2 rest pause Hammer strength pulldowns underhand grip 2 feel sets 1 working set to failure plus 2 rest pause Hyper extension 2 sets weighted All reps on the working sets don't over 12 reps. Key for me is hitting true positive failure with my intensions of increasing the overload or increasing the intensity.

Are the close grip pulldowns the front version? Palms facing out, inside or at shoulder width? The dumbbell rows are the bentover version from the bench one arm at a time?

Sent from my iPhone using Forum

[bigrich4]

I forgot, from time to time i throw in snatch grip deads. Super good for your upper back

[rahulsingh265]

Nobody mentioned t bar row....