IHateCrunches said:
Numani : i was looking at that too but when no one else replied i didnt bother.. lol but now i need an explanasion too. Seven Hours?
haha yes You read correctly. Seven hours each. I do over 30 sets on back day Like to take my time and max out Heres an outline of my back workout:
Deadlifts are the staple of my back routine which is something like this:
5 sets of Lat Pulldowns: 165X12 (warm-up) 205X12 225X12 275x10-12 and 305 (5lb plate added) for 13 (body momentum used)
8 sets of partial deadlifts: 135X20 (warm-up) 225x8 (warm-up) 315x1 405x1 495x1 515x1 535X1 then back down to 405 for 13-17 reps (bouncing weight off pins at times) (Partials done on power rack with pins set one notch from the floor)
then on to:
5 sets of barbell hack squats from the floor: 315X10 (warm-up)
405X5 (warm-up) 495X1 545X1 565X1 Then:
4 sets of barbell rows: 225x25 275X20 315X17 365x8
3 sets on pin loaded rowing machine to finish off with stack for reps
Chin-ups done between sets of deadlifts during rest period.
Also sometimes I alternate dumbell rows with barbell rows and might do 3 sets of them 160lb dumbells for 16 reps