critic my back routine

[9er]

I wanted to change my back routine a little. Tell me what you guys think about this.


Wide grip pull ups (2 sets till failure, for warm up)

Wide grip lat pulldown (3-4 sets, 8-12 reps)

Close grip pulldowns (3-4 sets, 8-12 reps)

Barbell row (3-4 sets, 8-12 reps)

Cable rows (3-4sets, 8-12 reps)

One arm dumbell row (3 sets 8-10 reps)

Deadlifts (3 sets, 5-10 reps)


I'm concerned that I might be over training because there are 7 exercises and at least 20 sets?????

[speedracer59]

Overtraining. Try this-

Wide pullups -50 , no matter how many sets it takes. After a while start doing weighted but back off the reps.

Cable rows- 4 sets 10,8,8,6

One arm dumbell rows 3 sets of 10

Do dead lifts on leg day

[JUICE]

Originally posted by speedracer59
Overtraining. Try this-

Wide pullups -50 , no matter how many sets it takes. After a while start doing weighted but back off the reps.

Cable rows- 4 sets 10,8,8,6

One arm dumbell rows 3 sets of 10

Do dead lifts on leg day

sounds good, i think 20 sets is alot and overtrains the back



mine goes like this:

one arm rows 3 sets

shrugs 4 sets

pull ups goal is to get to 30 right now

2 light-midium sets of bent over rows

[The_Jarhead]

I agree that is a bit much.

Here is my curent back workout.

Lat pull downs
2 warm up sets VERY LIGHT Just to get the blood moving and loosen the joints
3 working sets hit failure in the 6-8 rep range
One arm DB rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Close grip seated rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Reverse grip bent over rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range

[Submission1]

Originally posted by 9er
I wanted to change my back routine a little. Tell me what you guys think about this.


Wide grip pull ups (2 sets till failure, for warm up)

Wide grip lat pulldown (3-4 sets, 8-12 reps)

Close grip pulldowns (3-4 sets, 8-12 reps)

Barbell row (3-4 sets, 8-12 reps)

Cable rows (3-4sets, 8-12 reps)

One arm dumbell row (3 sets 8-10 reps)

Deadlifts (3 sets, 5-10 reps)


I'm concerned that I might be over training because there are 7 exercises and at least 20 sets?????

I'd do a couple of things to this routein if I were you.

First, 4 working sets of pull ups is pleanty. You're on the right track with starting with starting with pull ups. Do all your sets with pull ups if you can, as opposed to pull downs. If your last set is one pull up, make it a pull down set with less weight or have someone assist you doing a pull up. Certainly don't take your warm ups to failure. That's not the point.

Second, IMHO if you're going to do dead lifts on back day, do top dead lifts so your focusing on your back and not legs. Make this your second excercise (or first). How can you do dead lifts as your last excercise?!

Third, chose ONE rowing movement and bomb that back. If you're doing 3 exercises of rows you're not going all out. Again, 4 working sets.

Intensity is the key.

-Sub.

[Nekrawulf]

Submission is right on the money... took the words right out of my mouth.

A row is a row is a row..... as long as the form is good, the stick with it for several sets, forgt hitting the rows from 4 different angles. Change up the rowi every week if you want to do that.

[Submission1]

Originally posted by Nekrawulf
Submission is right on the money... took the words right out of

Word.



...sorry, just trying to get a few extra posts so I can add an avitar.

-Sub.