post your back routine

Discussion in 'Fitness & Nutrition' started by crucialkc, Jun 11, 2006.

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  1. crucialkc

    crucialkc the earth is flat

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    I'm wanting to switch mine up a bit..

    Here is my current:

    Lat Pulldowns 3x12-15
    Reverse Grip Lat Pulldowns 3x12-15
    Bent Over Rows 4x12-15
    Deadlifts 4x12-15
    Back Extensions 3x12-15
    BB Power Shrugs 4x12-15

    I'm trying to go for hypertrophy, not numbers. If I'm doing something wrong, please feel free to criticize.
     
  2. Neo22

    Neo22 OT Supporter

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    hypertrophy would be 8-12. SO add more weight to each exercise, if you can get 12 stop add more weight. I don't see any pullups so thats a problem.
     
  3. hitmikey

    hitmikey DRIVEN FROM WITHIN

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    A) bw pullups max rep (current: 5)
    weight-assist pullups 60lbs (usually around 5)
    " " " 100lbs (to fail)
    B) deadlifts 4x8
    C) close-grip rows 4x10
    D) wide-grip rows 4x10
    OR
    :greddy: lat pulldowns 4x10
    E) b.o. rows 4x12
    OR
    t-rows 4x10
    F) machine single arm rows 4x10
     
  4. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Good morning
    dealifts
    rows
     
  5. ~stangzorized~

    ~stangzorized~ New Member

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    lotsa rack pulling, bb rowin, pull-upin'
     
  6. therealdeal

    therealdeal New Member

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    Deads 2x10
    Deads 2x5
    Rows 2x10
    Rows 2x5
    GMs 2x10
    GMs 2x5
    Pull ups - as many as I can do for 4 sets
     
  7. nitak

    nitak New Member

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    havent done deadlifts in a few months, but this is what i been doing

    wide grip pullups weighted 3-5sets 5-10reps

    BB or db rows 3-6sets no less then 10reps

    cable rows 3-4sets no less then 10reps

    hammer grip pulldowns 3-4sets no less then 10reps
     
  8. DCyamaha

    DCyamaha O-line found

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    rows
    bent over rows (barbell or DB)
    lat pull downs
    deads
    pullups
     
  9. Kotu

    Kotu OT Supporter

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    weighted hyperextensions
    pull-ups
    bent-over bb row
     
  10. timberwolf

    timberwolf New Member

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    volume day on an upper/ lower split (do whatever number of sets to get a total of 48 reps)
    pendlay rows
    lat pulldown

    heavy day (try to total 24 reps)
    weighted chins
    single arm dumbell rows

    conditioning day
    single arm chins (if that counts with each set 5 or less reps)
     
  11. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Tuesday - DE squat and low end deadlift work, assistance work for back and hamstrings

    Friday - ME squat or ME deadlift (top end or full range), quads, assistance work for hamstrings and back.

    I dunno how to be more specific than that unless you want to check the log. I do a lot of rows and lat work on upper body days too.
     
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