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. :dunno:

[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]

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]

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 I]

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]

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