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back training
- Thread starter gearbill
- Start date
GSRacer
Registered
- Joined
- Jun 18, 2012
- Messages
- 4,584
- Reaction score
- 219
- Points
- 63
- Location
- Anywhere it's cold and snowy
In order of importance, frequency, and benefit to my routine:
Deadlifts
T-bar rows (freeweight)
Barbell rows - negative barbell rows
Dumbell Rows
Weighted pull ups
Minor:
Cable rows
TRx strap inverted hanging rows (bodyweight as resistance)
Layout 1 - 2 exercises, 7-10 sets of 6-12 reps(my preference lately)
Layout 2 - 3 exercises, 4-5 sets of 8-14 reps
Layout 3 - 4 exercises, 3-4 sets of 12-18 reps
I mix and match the different layouts.
Deadlifts
T-bar rows (freeweight)
Barbell rows - negative barbell rows
Dumbell Rows
Weighted pull ups
Minor:
Cable rows
TRx strap inverted hanging rows (bodyweight as resistance)
Layout 1 - 2 exercises, 7-10 sets of 6-12 reps(my preference lately)
Layout 2 - 3 exercises, 4-5 sets of 8-14 reps
Layout 3 - 4 exercises, 3-4 sets of 12-18 reps
I mix and match the different layouts.
richiegunz70
Registered
- Joined
- Jul 21, 2012
- Messages
- 127
- Reaction score
- 13
- Points
- 18
4sets barbell rows reverse grip
4sets v-handle rows,barbell in corner of the wall and load the other end of the bar
4sets reverse grip cable pulldowns wide bar
4sets hammer machine rows
4sets machine pullovers
Leave your ego at the door and use a weight that you can do 12-15 reps really feeling your back working, pulling back with your elbows and good form.
4sets v-handle rows,barbell in corner of the wall and load the other end of the bar
4sets reverse grip cable pulldowns wide bar
4sets hammer machine rows
4sets machine pullovers
Leave your ego at the door and use a weight that you can do 12-15 reps really feeling your back working, pulling back with your elbows and good form.
Deja Vu
Registered
Pullovers (always first because they don't invlove the biceps)
Underhand BB rows
pullups.
Cable rows low to belly button
deadlifts
shrugs.
Underhand BB rows
pullups.
Cable rows low to belly button
deadlifts
shrugs.
Bent over BBrows/ underhand grip
cable rows
pulldowns
deadlifts from shins.3 or 4 working sets. There are very fine details to back training that help make the back do the work and not the biceps and momentum. You really gotta find that grove that gives that deep intense burn. Also I do traps with back. 2 different shrugs. 3 sets each.
cable rows
pulldowns
deadlifts from shins.3 or 4 working sets. There are very fine details to back training that help make the back do the work and not the biceps and momentum. You really gotta find that grove that gives that deep intense burn. Also I do traps with back. 2 different shrugs. 3 sets each.
big and swole
Registered
- Joined
- Jun 18, 2012
- Messages
- 717
- Reaction score
- 52
- Points
- 28
Neutral grip pulldowns, pendlay rows, deads.
- Joined
- Aug 14, 2012
- Messages
- 519
- Reaction score
- 44
- Points
- 28
seated rows, t-bar rows, lat pulldown, pull ups, bent over rows.. some kind of variation of that.
