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gearbill
08-30-2012, 08:05 PM
post yours..mine currently

pull ups
bbrows
deads
pullover

all 3-4 sets of 8-12

GSRacer
08-30-2012, 08:23 PM
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.

richiegunz70
08-30-2012, 08:42 PM
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.

gearbill
08-30-2012, 08:56 PM
and remember to keep your shoulder blades flexibel all the time especially when doing rows..

Deja Vu
08-31-2012, 03:05 AM
Pullovers (always first because they don't invlove the biceps)


Underhand BB rows

pullups.

Cable rows low to belly button

deadlifts


shrugs.

l69lou
08-31-2012, 04:18 AM
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.

Intense
08-31-2012, 05:27 AM
Deadlifts
BB rows
Reverse bb rows
seated rows
pullups
pulldowns
reverse grip pulldowns


With some negatives and dropsets

Dath
08-31-2012, 07:22 AM
Bent BB Rows (R.G)
Wide Lat pull downs ( bar to chest)
Seated cable rows ( elbows close to sides, pulled to belly button)
Machine pullovers
reverse DB flyes
BB shrugs

big and swole
08-31-2012, 10:02 AM
Neutral grip pulldowns, pendlay rows, deads.

goatfishtwo
08-31-2012, 12:08 PM
seated rows, t-bar rows, lat pulldown, pull ups, bent over rows.. some kind of variation of that.

Duluxx
08-31-2012, 02:22 PM
Deadlift
Wide grip lat pulldown
Db pullover
One arm db row
Lying t bar row
Middle back shrug
Smith machine shrug