Help my BACK Workout!

[BOOEY]

My back workout needs some serious change - I've been doing the same exercises for a while and need a change up.

Here's my current back workout:

Wide-grip Pullups
BB Rows
Under-hand grip Pulldowns
Straight-arm Pulldowns (standing)
Bent-over DB Flyes

I didn't include reps and sets because that's something I adjust myself and don't want advice on that particular aspect of my workout - only need suggestions for exercises. I know I should add T-bar Rows (I used to do them a lot) - what should they replace? What else can I add and what should it replace? Thanks!

(I do deads on leg day)

 

[StuWard]

You could try power cleans and Pendlay rows. 1 arm rows would be an idea as well. I don't know where you would fit them in as I don't know the logic behind your current program.

 

[st8grad]

You could try power cleans and Pendlay rows. 1 arm rows would be an idea as well. I don't know where you would fit them in as I don't know the logic behind your current program.

Power Cleans and Hang Cleans would change things up nicely.

 

[jimmy04]

wide chin ups
bent over rows
one arm rows
go home any more then this in my opinion is over traning bro

 

[BOOEY]

wide chin ups
bent over rows
one arm rows
go home any more then this in my opinion is over traning bro

overtraining is overrated .... esp. on gear

 

[BOOEY]

Power Cleans and Hang Cleans would change things up nicely.

Aren't these more for the "power" athlete? ... I want to isolate the back as much as possible. I figure squats, deads and bench are enough compound movements for me, as I'm going for the bodybuilder look.

1-arm db rows are probably a good idea. But with BB Rows already, wouldn't that be repetitive? I couldn't imagine replacing BB Rows -- maybe I should though.

 

[Kroncke]

My back workout needs some serious change - I've been doing the same exercises for a while and need a change up.

Here's my current back workout:

Wide-grip Pullups
BB Rows
Under-hand grip Pulldowns
Straight-arm Pulldowns (standing)
Bent-over DB Flyes

I didn't include reps and sets because that's something I adjust myself and don't want advice on that particular aspect of my workout - only need suggestions for exercises. I know I should add T-bar Rows (I used to do them a lot) - what should they replace? What else can I add and what should it replace? Thanks!

(I do deads on leg day)

I advise the following routine:

Workout A:

1. deadlifts: warm-up, 3x5
2. pulldowns
3. barbell rows
4. dumbbell rows
5. straight-arm pulldowns

Workout B:
1. pull-ups
2. barbell rows
3. T-bar rows
4. dumbbell rows
5. back extensions or reverse hyperextensions

Kroncke

 

[Lee]

do deads on back day, they are a back lift, not a leg lift. do SLDLs on leg day.

 

[skullcrushin22]

I agree. Do deads on back day also followed by heavy pendlay rows, heavy t bar rows, and heavy one arm rows and that should have your back growing.

 

[mickeyb69]

try this site
www.wannabebig.com/article.php?articleid=255

 

[BOOEY]

thanks guys, i'll try doing deads on back day and see what happens. will also throw in t-bar rows and 1-arm db rows.

 

[tzan]

Wide Grip Pullups
Deads
BB Rows
Close Grip Pulldowns

 

[Lee]

thanks guys, i'll try doing deads on back day and see what happens. will also throw in t-bar rows and 1-arm db rows.

if you can do them, pull ups are almost as important as deads for back growth.

 

[BOOEY]

if you can do them, pull ups are almost as important as deads for back growth.

Yeah, I meant I'm going to throw in T-bar and 1-arm into my workout program on top of the other exercises. Will probably get rid of straight arm pulldowns for now. I may have to split my back workout in two ....

 

[Acela]

heavy dumbell pullovers widen me out. some will argue that its a chest exercise, but i have learned to isolate the lats by adjusting my range of motion so that there is constant stress on my lats.

 

[automaticj5]

I just changed my workout -- heres the link -- the back workout is killer -- at least it seems like it -- I feel every muscle in my back -- hurtin to the touch its so sore... try it out...

http://www.elitefitness.com/forum/weight-training-weight-lifting/ok-revised-workout-558949.html

 

[Sculelos]

if you can do them, pull ups are almost as important as deads for back growth.

I have a question, okay since I'm kinda weak and can't really do pull-ups without starting at an angle or pushing off a little first would it be better if I did the lat machine until I can do them right, or should I just not worry about them period until I get higher numbers on the core 5 lifts? (Deads, Squats, Bench, Press, BB Rows)

 

[fortunatesun]

I have a question, okay since I'm kinda weak and can't really do pull-ups without starting at an angle or pushing off a little first would it be better if I did the lat machine until I can do them right, or should I just not worry about them period until I get higher numbers on the core 5 lifts? (Deads, Squats, Bench, Press, BB Rows)

http://www.crossfit.com/cf-info/excercise.html Find the kipping pull-up concepts wmv. That's what you want.
If I knew back when I would have saved myself lot's of time...

 

[Sculelos]

http://www.crossfit.com/cf-info/excercise.html Find the kipping pull-up concepts wmv. That's what you want.
If I knew back when I would have saved myself lot's of time...

Yeah, I can already do pull-ups like that, I just thought that was cheating, but I guess if I can't do em regularly it's better then nothing.

Thanks for the info.

 

[fortunatesun]

Yeah, I can already do pull-ups like that, I just thought that was cheating, but I guess if I can't do em regularly it's better then nothing.

Thanks for the info.

Ya, it's cheating. Bang enough of those out, though, and it's just a small transition to regular pullups.

 

[Whiskey]

I love me some weighted pullups. I agree with others, deadz on your back day. Good luck orb

Whiskey