Best back workout

[TA63]

Well, thanks to information on this board, I revamped my back day, and had my best workout ever. Heres how it went.

pullups- 6x6
bent over rows 4x8
deadlifts 4x8
one arm dumbell rows 3x10
straight arm pulldowns 3x10

This was actually my first time doind deadlifts. I cant believe what ive been missing. Incredible burn and soreness in my mid and lower back. I love it! I also eliminated lat pulldowns and do strict pullups now. What do you all think?

 

[Tom Treutlein]

Too many sets, but otherwise it's good. Who such low reps with pull-ups? Use a wide grip with them, by the by. Better for lat development.

 

[psychedout]

Heres my best back workout.

BB rows 5 sets
Seated Cable rows 4 sets
Wide grip chins to front 3 sets

 

[super_rice]

high pulls, db shrugs, deadlift, close/wide pullups, barbell rows, sternum pullups.

i've worked well to develop me from being | . | to \ . /

 

[Synpax]

I do chins x3 sprad throughout the day to below failure (adding one or so a week).

For back day, I do 5x5 deads, 2x10 cable rows, 2x10 db shrugs, and increase the dead weight from session to session.

 

[Backlash]

Looks pretty good. That's a lot of volume though - I'd do less (unless you're taking lots of vitamin S).

Also, you'll probably want to put deads first. You don't need both ben over rows and one-arm db rows. Alternate each week. And where are the trap exercises? You'll hit them some with those exercises, but I think they need direct work in the form of some sort of shrug (or heavy farmer's walks).

 

[TA63]

Thanks for the ideas. Ill throw in some shrugs, and cut sets down to 3. You guys really think one arm dumbell rows and bent over barbell rows on the same day is too much?

 

[Debaser]

Thanks for the ideas. Ill throw in some shrugs, and cut sets down to 3. You guys really think one arm dumbell rows and bent over barbell rows on the same day is too much?

Why would you have 2 kinds of rows and 2 kinds of pullups/pulldowns?

Do barbell rows and chinups. 2-3 sets of each. 2-3 sets of deadlifts and you're done. Deadlifts are a big leg exercise, keep this in mind as well.

In fact, I'd forget the whole concept of a "back day," and start working half your body or your entire body every workout.

 

[150shot]

Keep the big first three and you should have a great base.