Would you say these exercises are enough for back day?

Discussion in 'Fitness & Nutrition' started by Girder_Shade, Mar 19, 2008.

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  1. Girder_Shade

    Girder_Shade OT Supporter

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    I've been doing sets of upright rows, bent over rows, shrugs, deadlifts and pullups for back days while reversing the order every second week.

    3-4 sets per exercise including warmup set.

    Should I add anything else to it? :noes:
     
  2. egxflash

    egxflash Riding on the Midship Express

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    that sounds decent enough.

    mine usu. consists of deadlifts, bent over row, wide grip seated cable row, lat pulldown

    i do shrugs on my light chest/trapwork day
     
  3. michael

    michael FLORIDA > *

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    Needs 4 more movements.
     
  4. ACLdestroyer

    ACLdestroyer OT Supporter

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    No.
     
  5. Girder_Shade

    Girder_Shade OT Supporter

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    can you please elaborate?
    also would all those exercises be enough to target all the areas of the back? (like the rhomboids, upper trapezius, latissimus dorsi, etc)
     
  6. ACLdestroyer

    ACLdestroyer OT Supporter

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    I personally think youre current routine looks decent. Might add another accessory movement or two.

    However, my lats spread is not impressive so........
     
  7. Girder_Shade

    Girder_Shade OT Supporter

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    I only have access to a pullup bar, bench, barbell and dumbells so all my movement is limited to that.
    What other excercises can I do to target my lats? :hsd:
     
  8. noogles

    noogles OT Supporter

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    db rows.
     
  9. egxflash

    egxflash Riding on the Midship Express

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    that'd put him at 9 for a day, that's way too much no?

    then again your back is bigger than mine :o
     
  10. egxflash

    egxflash Riding on the Midship Express

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    adding that to my routine next back day. my lats are lacking
     
  11. Girder_Shade

    Girder_Shade OT Supporter

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    gif?
    how is the exercise carried out? :o
     
  12. DCyamaha

    DCyamaha O-line found

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    shrugs is more shouldders than back.

    i do:

    Db bent over row
    cable rows
    Deads
    pullups
     
  13. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Mike wants him to go the Abomb route
     
  14. blk3clatl

    blk3clatl Well that's trouble, my friend. That's big trouble

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    shrugs are shoulders

    pullups and seated cable rows
     
  15. BlaXXXima

    BlaXXXima OT Supporter

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    Too much. Are you juicing? How frequently do you train?


    I'd go with:

    Deads 3x
    Pullups 3x
    DB Rows 3x
    Power Cleans 2x (if I'm feeling frisky)
     
  16. Marix

    Marix OT Supporter

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    Upright rows are for shoulders aren't they?

    I would do:

    Deadlifts
    Pullups
    Dumbell Rows


    3-4 sets each, 6-8 reps.

    Your lower back will be fried after deadlifts so I wouldn't do barbell rows right after. Dumbell rows let you use a full range of motion and it doesn't stress your lower back any more than it is.

    Personally I would have shrugs on back day and upright rows on shoulder day, but it's up to you I guess.
     
  17. Girder_Shade

    Girder_Shade OT Supporter

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    upright rows are for rear delts and your traps.
    I still dont know how to do dumbell rows though can you explain the technique to me?

    I'm not juicing either and I always thought shrugs did back too?
     
  18. Girder_Shade

    Girder_Shade OT Supporter

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    not juicing, I train 3-4 times a week on tues, thurs, fri and sometimes sat.

    btw what are power cleans?
     
  19. Man Bear Pig

    Man Bear Pig Banned

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    Wait where are the pants?...
     
  20. TKEBoss

    TKEBoss Nelson Sexors

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    Deads, GM's, and barbell rows.....nuff said!
     
  21. Marix

    Marix OT Supporter

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    Upright rows are for your lateral (side) delts:
    http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html

    Traps are involved to some extent but are not really "hit" by upright rows. That is why i think they belong on a shoulder day, but again, it's up to you.

    Here is how to do a dumbell row:
    http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

    Put your hand on a bench and lean forwards
    Keep your back straight (don't hunch forwards)
    Row the dumbell up and SQUEEZE at the top
    At the top, your elbow should be past your body (as seen in the animation)
    You will get a NICE pump in your lats if you are doing it right

    You should browse that exrx site for exercise suggestions as well as the proper technique and muscles involved in each movement if you are struggling or just looking for new techniques.

    As far as back goes I would divide it into:
    • Traps - upper, middle and lower (upper hit with shrugs)
    To hit middle and lower traps you can try incline bench shrugs. No animation sorry but you basically set a bench to incline, sit facing the bench and lie down on it with your face against the bench. Then shrug a dumbell on the incline.

    • Lats (hit with horizontal rowing movements and vertical pullup/lat pulldowns)
    • Rhomboids - don't really isolate them but they are involved in most compound back movements
    • Spinal erectors (deadlifts!)
     
  22. Man Bear Pig

    Man Bear Pig Banned

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    How come hypers aren't on anyones list?
     
  23. Marix

    Marix OT Supporter

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    They would work too, and what the HELL is that in your av?
     
  24. egxflash

    egxflash Riding on the Midship Express

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    whoa whoa whoa whoa whoa there, then, nelly. That routine's strictly for advanced bodybuilders and/or guys that juice. Shit'll make his back expand his back to 40 acres and i dont think he can handle it.
     
  25. egxflash

    egxflash Riding on the Midship Express

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    +1 on DB row.

    i have no fuckin clue why i havent done this in weeks! done properly, you can really blast your lats with this.
     
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