what does your back day look like?

Discussion in 'Fitness & Nutrition' started by jonno, Mar 7, 2007.

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  1. jonno

    jonno New Member

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    i usually just do 4 sets of t-bar rows and 4 sets of bent over BB rows. maybe the occasional pull up or lat pulldown. anything wrong with this?
     
  2. GTLifter

    GTLifter Banned

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    seems like not a lot of volume....



    when I do a BB split it looks like this:

    some sort of pull or gm...heavy
    pulldowns or pullups
    CSR or BB rows
    seated rows
    behind the head pulldowns (lighter and higher reps)
    some facepulls maybe
     
  3. jonno

    jonno New Member

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    i think i have better luck with lower volume.. and that's 4 working sets on each exercise btw.. not including warm ups
     
  4. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    pullups 4xfailure
    deads 4x5
    bent over bb row underhand 4x10 with dropset
    tbar rows 3x10
    cable rows 3x10 with dropset
    pulldowns 3x12
     
  5. knucks

    knucks Active Member

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    hard
     
  6. jonno

    jonno New Member

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    o
     
  7. knucks

    knucks Active Member

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  8. jonno

    jonno New Member

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    kewl dood
     
  9. Mystery Guest

    Mystery Guest New Member

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    Tbar rows 3x10
    Deadlift 3x10
    Pullovers 3x10
    Bent over rows 3x10
    Cable Rows (wide) 3x10
    Pull-Ups until failure
     
  10. MaineSucks

    MaineSucks OT Supporter

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    Pin good morning
    alternating rack height pull
    csr
    BTN pulldowns
    Scap retractions
     
  11. jokka

    jokka OT Supporter

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    deadlifts 5x5
    bbrow 4x12
    widegrip pulldowns 3x12
    close grip machine rows 3x12
     
  12. Falconer

    Falconer OT Supporter

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    Weighted pullups.

    Deadlifts (on deadlift day)

    My lats and my shoulders are my only genetically "good" body parts. I really don't have to do much to get them to grow/get stronger.

    Now if only I could get my arms to grow...
     
  13. timberwolf

    timberwolf New Member

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    Lately is been 8-10 sets of 12 reps of chest supported rows.
    Then 8-10 sets of 12 of pulldowns. And then 5-10 sets of shrugs. All with 1 min rest between sets.
    Then 2 days later... as many wide grip pullups in as little rest as needed to get to 60.
     
  14. deznutz

    deznutz New Member

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    Deadlift
    GM's
    Rack pulls
    Cable rows
    widegrip pulldowns
    db rows

    I switch those up
     
  15. deadbolt

    deadbolt New Member

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    weighted pullups
    weighted chin ups
    heavy DB rows

    those are my main 3 lifts for back

    sometimes ill throw in seated cable rows or bb rows

    and of course deadlifts which get their own day
     
  16. rebs

    rebs shares AIDS OT Supporter

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    3 sets of single arm pulldowns.
    3 sets of rows
    3 sets rack pulls.


    i do traps on delt day.
     
  17. y1997

    y1997 Made in the U.S.S.R.

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    I constantly hit back throughout my routine...

    My back day usisally consists of:

    4 sets of 8-12 weighted pullups
    3 sets of 10 DB rows
    4 sets of 8-12 widegrip pulldown
    3 sets of 8-12 DB pullovers
    3 sets of 10 cable rows


    Then I also have a seprate day for hamstings/lower back
     
    Last edited: Mar 7, 2007
  18. DAN513

    DAN513 OT Supporter

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    5x5 pullups
    5x5 deadlifts
    5x5 db rows
    5x5 widegrip pulldowns
     
  19. jokka

    jokka OT Supporter

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    what's everyones rest period ?

    i try to keep it under 90 seconds
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    i have more than 1 back day
     
  21. y1997

    y1997 Made in the U.S.S.R.

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    I work out with a partner so I usually go right after his set.
     
  22. TZ

    TZ Banned

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    deadlifts, pull throughs, speed squats on a box
     
  23. Skeletor

    Skeletor Guest

    medium squats 5x5 same weight, heavy deads working to 5rm, pushups (3 sets alternating variations every few reps from wide grip, explosive, close grip, diamonds, etc until failure), face pulls or rows (3x8), set or two of db shrugs
     
  24. ~stangzorized~

    ~stangzorized~ New Member

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    Snatch-grip deads
    Wide-grip pullups
    DB Row
    Facepulls supersetted with Straight-arm pulldowns
    OH Shrugs
     
  25. ~stangzorized~

    ~stangzorized~ New Member

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    I LOVE pin GMs.
     
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