Post your back routine...

[The_Grinder]

Simple post. Figure we could get some good conversation going, and I'd like to learn a little something from others' routines.

Mine changes every week, but here is a typical back day for me.

-3 sets lat pulldown or chins
-5 sets deadlifts (heavy and low reps)
-DB Rows (3 sets of 8-10)
-Bent over lateral raises (3 sets to 10-12)

And a lot of times instead of DB rows it'll be Cable Rows or Machine Rows.

[Stonecold54]

1 set of deadlifts or bent over rows on alternating workouts
1 set machine pullowns regular or reverse grip
1 set wide grip low pulley rows

and thats the whole shebang

[dna9488]

mine changes every week, but i keep it 4 sets, 2 routines

[3v1lj03]

Odd weeks

Weighted Chin ups 2 X Failure
Deadlift 3 X 6
DB Lat Pullovers 2 X 6
Dumbbell Shrugs 2 X 6

Even Weeks

Seated Rows 2 X 6
Bent over barbell rows 2 X 6
Deadlift 2 X 6
Shrugs 2 X 6

For 8 weeks then change to something like

Deadlifts 2 X 6
Bent over barbell rows 2 X 6
Seated Rows 2 X 6
Weighted Chins varied grips 4x fail

Right now while cutting

Even weeks
Deadlift 3 X 8
Lat Pull Overs 3 X 8
Weighted Chin ups 4 X Fail

Odd weeks
Weighted Chin ups 4 X Fail
Lat Pull-Downs 3 X 8
Cable Rows 3 X 8

I always add something different and not scheduled cause that is the way Arnold did it.

[redback]

Havnt done deads for a long time,

4 sets lat pulldowns
4 sets seated cable rows
4 sets DB rows
This was on sat, its never the same twice

[JUICE]

current:

reverse close grip pulldowns or wide grip seated rows: 3 sets
one arm rows: 3 sets
t-rows: 3 sets
wide grip pulldowns: 3 sets
shrugs: 4 sets

[redback]

Originally Posted by JUICE

current:

reverse close grip pulldowns or wide grip seated rows: 3 sets
one arm rows: 3 sets
t-rows: 3 sets
wide grip pulldowns: 3 sets
shrugs: 4 sets

you include shrugs in your back workout?

[Stonecold54]

Originally Posted by redback

you include shrugs in your back workout?

middle and upper traps make up 1/3 of your major back muscles....makes sense to include them

[Mr incredible]

two different workouts; depth, width

depth - deads, bent over/tbar, seated
width - wide pul downs, close pull downs, wide grip seated

[mr8907]

i hit my back a few times over the week day 2 of my work out i do some type of row either bent over,t-bar or 1 hand t-bar for 5 sets,day three is rest day four i do deads 4-5 sets,day 5 i do 5-6 sets of pull ups(as many as i can each set and i change my grip each set) i try to do stiff leg dead lifts with light dumbbells a coulpe of times a week also i have a disc in my back so i have to keep it strong or i'm f'ed for the most part,oh and i shrug on and off depending how heavy i squated and d-lifted that week.

[Pumpdogg]

Wide grip pulldowns
Seated cable rows
DB rows
BB shrugs
DB shrugs

I change it every so often and use different exercises like

Wide grip pull ups
Pullovers
T-Bars
Deads

Sets depend on how I feel and if Im on or not

[COLOSSUS]

it varies. i like to switch it up every 2 work outs or so, but i always do deads.

T-bar pulldowns
deads
bent over rows
seated rows
wide grip pull ups
shrugs

[JUICE]

Originally Posted by redback

you include shrugs in your back workout?

yes sir. I've always done them like this. I tried them with shoulders for a while but prefered doing them with back. I guess I like the feel when working them with back over shoulders.

[Kiev]

I'm 6'6" and though I like dead lifts I only do the power move once and a great while.
Normally: Wide grip lat cable pull downs 5 sets then 3 sets single handle try keeping it wide and to the side.
2nd exercise : Cable rows close grip 5 sets- and 3 sets after that of single handle. keep strict form- no yanking and total control over wieght.
3 exersice t-bar. pull the elbows back! and hold. 3-5 sets your should be tired! Use a machine that simlates same thing but works each arm separate and go to failure.
Lower back is not on this day but on leg day with the straight leg deadlifts.

[caged]

today was back day-
deads- 4@8-10
bent over rows- 3@10
seated rows -3@10
lat pulldown- 3@12
bent over lat raises- 3@12-14

[toolwtf]

Originally Posted by Stonecold54

1 set of deadlifts or bent over rows on alternating workouts
1 set machine pullowns regular or reverse grip
1 set wide grip low pulley rows

and thats the whole shebang

LOL (sorry, but this isn't a "workout")

[hitmansb]

4 sets bent-over barbell rows
4 sets wide-grip lat pulldowns
2 sets single-arm cable rows from a low pulley
2 sets seated cable rows
4 sets dumbell shrugs

[Stonecold54]

Originally Posted by toolwtf

LOL (sorry, but this isn't a "workout")

laugh all you want... what you lack in intelligence and thinking skills doesn't bother me or what goals I have. instead of saying something ignorant like that you should have said "hmmm, how come you have so few sets, is there a reason I am not seeing or thinking of?". or "do you do anything special on those sets to make them more intense than just normal sets that people usually just go through the motions?" or you could think to yourself, "I wonder why I do more than 1 or 2 sets of a given exercise...if the first one (or at the most 2) didn't stimulate what I want stimulated why do I think that doing more of the same will get me the same result?"

[ROCKILLER]

Hey Stonecold, how come you have so few sets, is there a reason I am not seeing or thinking of? Do you do anything special on those sets to make them more intense than just normal sets that people usually just go through the motions?

I'm serious, I would like to know more about your workouts, how you do them and why.

[The_Grinder]

Originally Posted by ROCKILLER

Hey Stonecold, how come you have so few sets, is there a reason I am not seeing or thinking of? Do you do anything special on those sets to make them more intense than just normal sets that people usually just go through the motions?

I'm serious, I would like to know more about your workouts, how you do them and why.

I 2nd. Still curious.

[Kiev]

Maybe hes running the rack. I personally count that as a set but am totally fatigued afterwards.

[Stonecold54]

for those guys who were interested...right now my focus is not on gaining much. I weigh around 215 and I am going through another phase of being tired of being to heavy for my activity level I want in other sports I play. so basically I am really only hitting the gym 2 times a week (maybe three if I don't do much else outside due to weather). and my workouts are quick and specific to just keeping my body used to weights .I am trying to get down to 200 or so (which sadly will include sacrifice of muscle) but I am running in the morning and jumping rope as well. I play handball when I can, shoot baskets and I run stairs at work at lunch time (20 flights). My deadlift set is after 3 warmup sets. I don't list them because they aren't hard or taxing at all. My working set is around 1:30 to 2:00 of Time under Tension which is very hard. its strictly for bodybuilding...I work really slow through the set and the weight is low (around 245 right now). my Low pulley wide grip row is one of my favorites. I use a intensity variable on that (I think I have written about it elsewhere). they are called JREPS (www.exercisecertification.com) ...basically its a breakdown of the movement where you have minisets to failure encapuslated inside the working set. its very taxing as well to the system reaching faliure multiple times within 2 minutes. and on my pulldowns or pullups sometimes...I usually use just a straight set but if I am feeling ambitious I will add another intensity variable in.

[Mr incredible]

SC, I know what you mean about feeling too heavy sometimes. I don't think I have the ability to concentrate for those periods to achieve from one working set time under tension type workouts. I do respect how you tailor your workouts to your requirements so specifically.

[Pikaberdot]

My current back day looks like this:

Deadlifts:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Weighted Hyperextensions:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Weighted WG Chin-ups:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Set 1:
Set 2:
Set 3:

UH BB Row:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Lat Pulldowns:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Serratus Cable Pulldowns:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

[Gator_Mclusky]

50m rep chins (No matter how many sets)
5 sets heavy Bent BB Rows(10-12 reps)
5 sets close grip pully rows(10-12 reps)


Simple yet effective!

gator