My back and tricep workouts...

[The_Grinder]

Well i tried switching to an upper body/lower body split and I just dont feel like i'm hitting everything as hard as i should so next week i am going back to doing a different muscle group every day. The only two days I have trouble structuring are back days and tricep days since there are so many different lifts to hit different parts of your back and triceps. So here is my back routine followed by my tricep routine. Please tear it apart if you must. And if the order of each lift needs to be switched around let me know.

Back:
-3 sets of chins
-Deadift: Two warmup sets then 5x5 heavy as I can with good form.
-Bent over row: 12-10-8-6
-Close Grip Cable Rows: 10,8,8
-Dumbell Rows: 3x10 each side
I-'ll finish off with a few sets of either DB shrugs or BB shrugs. I don't worry too much about shrugs because my traps are good (compared to the rest of me) but I usually throw in a few.

Triceps:
-Close grip bench: Two warmup sets, then 8-8-last set to failure
-Weighted dips: 4 sets of about 8-10
-Decline Skull Crushers: 10-8-8-6
-My last excercise is either 3x10 of DB kickbacks or 3x10 of Overhead Rope Extensions

[Bouncer]

looks pretty good. i think your doing a little to much in terms of rows for back. i would drop the cable rows if your doing bent over and dumbbell rows.

[WonderWoman]

looks pretty good. i think your doing a little to much in terms of rows for back. i would drop the cable rows if your doing bent over and dumbbell rows.

I agree.. But sometimes I too do too much rowing, I just love em.
I don't do skull crushers much because they hurt my elbows.. so I hit the overhead db presses and I like them much better. They burn the crap out of my tris and I try to superset these with rope presses.

Great job though! :)