I'm lost on a good back routine...Suggestions?

[Prime Rib]

I am pretty knowledgable when it comes to pressing movements(chest, tri's, etc..) but a good back routine is beyond me. Right now I am doing a ton of excercises per workout and I think i'm just doing a lot of uneccessary shit. Here's a summary

Bentover Barbell rows: 4x8
Lat Pull downs: 4x10
Reverse Flies: 4x10
Close grip pull ins(dont know the name for this one): 4x10

After a workout I really just don't feel like I have done something right, or maybe just now enough? Throw me a bone here. Also, as much as I love deadlifts, they are out of the question right now due to a semi-serious knee injury...TIA!!

josh

 

[bigguns15]

PR, the bent rows are good. You could try alternating dumbbell and barbell rows just to spice it up. I prefer pull-ups to pull-downs. You could alternate close grip and wide grip and hands turned in and out as well. Also, I do the reverse flies on my shoulder day as a rear delt exercise.

As for the close grip pull-ins, do you mean seated rows? They are also a good exercise for back.

For my back day, I only do 3 exercises (after deadlift) for 3 sets each. Depending on where I'm at in my training cycle, the reps will vary from 8-3.

 

[revexrevex]

Right now i am doing

Deadlift: 2 sets after warmups
Bentover row: 1 - 2 sets
Pullups/Chinups/Pulldowns: 2 sets

 

[Prime Rib]

Bigguns, thanks! Yes I mean seated rows. I am new to all the political names of all these excercises . I appeciate the info..


Josh

 

[fastgain]

Could you do rack pulls or stiff leg deadlifts without aggravating the knee? Both of those would still blow up your traps and erectors.

If neither are an option, try some barbell rows, weighted pullups, t-bar rows, shrugs, and face pulls. Hit em hard and heavy.

 

[PancakeFiend]

Try something like:

5 x 5 pullups
4 x 10, 8, 6, 4 seated good mornings
1 x 10 BB/DB/seated rows
1 x 10 hyperextensions

 

[JollyRogers]

Deadlifts
Rows
barbell Shrugs
GM's

 

[Serea]

My back day consists of:

Lats: pullups, pulldowns
Lower Back: goodmornings, romanian deadlifts
Upper Back: barbell rows, dumbell rows
Traps: shrugs, t-bar rows

 

[Tiervexx]

my current upper back workout

wide grip lat pulldowns behind neck: 2-3 light easy sets then 2 sets to failure with a weight that allows for 8-12
focus on squeezing an imaginary tennis ball between your shoulder blades. Trust me it makes a huge difference


db rows: several sets of 8 or so.
this is a great exercise but even a little cheating will ruin it and you will not hit the lats at all

i get much better results on back if i don't worry too much about weight and just focus on getting a good hard contraction. very simple routine but very effective.

 

[SofaGeorge]

I was doing:

2-3 x 6-10 deadlifts
5 x 5 weighted chins/pullups
2 x 6-10 bentover rows
2 x 6-10 one arm dumbell rows

 

[Prime Rib]

Thanks for the info guys! One question....What are "Good Mornings"?? TIA


Josh

 

[jubei]

Chinups and upright rows.

 

[pwr_machine]

Thanks for the info guys! One question....What are "Good Mornings"?? TIA


Josh

The brilliant Spatts would send you to http://www.asylum-strength.com/videos.htm