I need a good routine for the back...

[GoOnyGoOGoO]

Can anyone provide me with a good routine for working the back?
I need something which avoids overtraining and is effective...
Thx in advance.

 

[gymtime]

I try to do three back excercises on back day, pulling from an upper, mid, and lower direction using varying grips (side/flat/underhand as well as close or wide). Always spend a good 5-10 minutes stretching out first.

Typical back day (3 or 4 sets each depending on whether I'm bulking or cutting):

Bent Rows (bar, wide grip):
1 warmup set 10 reps/light, followed by three pyramid sets.

Seated rows (close grip, hands facing each other): 3-4 pyramid sets.

Cable pulldown (shoulder width grip, underhand): 3-4 pyramid sets.

Other Back Stuff:

DB rows on flat bench
1-arm seated rows
Straight-arm pulldown
Pullups

 

[Cackerot69]

Right now I'm doing...

Weighted Chins-3x5-7
Superset: Straight-Arm Pull-Over-3x10-12
T-Bar Row-2x6-10

 

[flex4life]

few exercises = chins/ pull-ups for back development.
just my .02...

 

[Valdez]

3-4x Chinups to failure
2-3x Barbell row/ T-bar row
2-3x Cable row
1x straight arm pullover

cackerot's looks good to me also btw.

 

[The mann]

pull ups to warm up 2-3 sets to failure
bent over barbell row 3 sets 6-8
seated cable row 3 sets 6-8

 

[MonStar1023]

Whatsup bro? I would suggest trying the following with 2-4 sets per exercise... keeping your reps in the 8-10 range..

deadlifts
wide-grip front chins
bentover reverse-grip ez-bar rows
seated v-bar cable rows/v-bar close-grip pulldowns

This type of routine has always been great for really beefing up my back big time. Helps to really add thickness all the way. You can also add crossbench dumbbell pullovers at the end of this routine to really stretch out your lats if you want. Good luck bro.

 

[MaxBiceps]

1. Deadlifts
2. Bent Barbell Rows.
3. One Arm Dumbell Rows
4. Chin-up/Lat machine.

 

[Welsh power house]

I would go with:


1) deadlifts(after 1 or 2 sets of hyperextensions)
2) barbell rows
3) lat pulldowns to front or chins

 

[BigGerry]

I like welsh power house's routine its more or less what i do.

-chin verhand medium grip add weight on first set and negatives on 2nd set.

-Row :whichever feels most comfortable barbell,one arm dumbell or seated cable 2 work sets.

-Deadlift or shrug(if your prone to overtraining your lower back through squats like i am).If your lower back is fresh, one work set in the 12-15 range with heavy breathing usually finishes me off.

 

[Exodus]

all those are good workouts....... but on occasion just to shock your body........... do a whole back workout consiting of nothing but deadlifts......... lots and lots of sets and differt rep ranges

have fun

 

[MonStar1023]

DEADLIFTS, WIDE-GRIP CHINS, BENTOVER ROWS (Yates style), T-BAR ROWS

Reps 6-8 or somewhere close to that... Really go intense and HEAVY and your back will explode. STICK TO THE BASICS!!