Do I need to add something else to my back day?

Discussion in 'Fitness & Nutrition' started by φ, Nov 15, 2007.

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  1. φ

    φ Eugenics is the self-direction of human evolution.

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    Since I dropped cleans, I am doing this on back/bi:

    Deads
    2 warm-up sets
    5x4, last set is 4 RM

    BB rows and close-grip lat pulldowns
    or
    DB rows and wide-gripe lat pulldowns
    (alternate every week)

    Then I will force myself to do some bis. I hate working biceps.:hsd:

    Is this good? I can't really think of anything else to do on back days besides T-bar and pullups.:dunno:
     
  2. Skeletor

    Skeletor Guest

    I'm doing Pur's routine only I added deads to back day and changed a couple exercises up.... I think it hits my back hard as hell.

    Pullups: -----------------3 sets, not quite to failure
    Deadlifts: --------------whatever set/rep scheme I feel like (I always push myself though)
    BB, DB, or T-bar rows: ----4 sets 6-10 reps
    Shrugs if I'm feelin it
    Widegrip Pulldowns: ------3 sets 8-12 reps, drop set each time
    CG Cable Rows: ----------3 sets 8-12 with drop sets
    Face Pulls: 3-5 sets 8-10 reps



    I do bi's on shoulder/arm day. edit: I used to "hate" working bi's too (aka i thought it was faggoty :hsugh: ) now I enjoy working arms because mine suck balls and now they're finally growing.
     
  3. Falconer

    Falconer OT Supporter

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    If you're getting the results you want, then no.

    Are you just looking for more variety in your workouts?
     
  4. φ

    φ Eugenics is the self-direction of human evolution.

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    I've only just started this today.:hsughno:
     
  5. DTR rex

    DTR rex New Member

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    Not a lot happening there, but if you bust your ass and go full intensity each time then I could see that working. I just last week switched up my back routine and I don't think my back has EVER been this sore :eek3:

    Routine basically looks like this:

    warmup with 3 sets of 8 reps on wide grip pullups.
    warup with 2 sets DB row

    4 sets of deads (first set being a warmup)

    3 sets of barbell shrugs

    4 sets of barbell row (2 sets wide grip, 2 sets narrow grip)

    2 sets DB shrugs

    3 sets closegrip lat pulldown.

    A lot of stuff, but since I didn't have my workout partner (who actually slows my down) I was able to plow through it in about an hour keeping it pretty high intensity.
    I was DEAD afterwards.
     
  6. NUDES

    NUDES New Member

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    I just do a bunch of shit until I feel swole and jacked. Seriously, I just keep doing shit until I feel jacked up and then leave. :mamoru:

    Last time I did back I did

    Deads
    Pendlay rows
    Lat pulldowns
    Hammer Strength rows
    BTN lat pulldowns
    Face Pulls

    felt jacked after face pulls!
     
  7. NUDES

    NUDES New Member

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    2 Weeks before that I did

    Deads
    Chain suspended GM's
    DB Rows
    Lat Pulldowns
    Face Pulls SS with "low rope rows" Justin Harris move
     
  8. DTR rex

    DTR rex New Member

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    I usually do face-pulls on shoulder day to hit the rear delt... Do you prefer to do it on back day or is that just how it works out for you?
     
  9. NUDES

    NUDES New Member

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    I just do traditional BB split now. I do my shrugs on shoulder day like a good little BB split.

    I dont think it matters one bit. Usually on a back day I don't want to do shrugs and shit though. The face pulls is just for health, I do them for 4-5 sets of 15-30.
     
  10. DTR rex

    DTR rex New Member

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    Ok, cool.

    Just curious because I have to be careful with the lat raises due to shoulder problems so face-pulls are a large component of my shoulder workout.
     
  11. Skeletor

    Skeletor Guest

    fuck yeah son.... they seriously top off the rest of the work out better than anything IMO
     
  12. ccrooks

    ccrooks New Member

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    deads
    rows
    pulldowns
    pullups
     
  13. ccrooks

    ccrooks New Member

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    i should try them
     
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