Simple back+arm workout - what do you think?

[ohashi]

I hate isolation work, so I'm going to skip on all of that. I also dislike machines, because I don't see a need to use them unless recovering from injury. What do you think of this back + arm workout? Back exercises are obvious; forearms will get worked on deadlifts, biceps and shoulders on bent-over rows, and triceps on dips (along with some chest).

Pullups - 2 x 10
Bent-over rows - 3 x 6
Deadlifts - 3 x 6
Hyperextensions - 1 x 20
Dips - 3 x 12

Simple, short, effective.

 

[MsBeverlyHills]

just a suggestion-

deads 3x6
bentover rows 5x5
chins 2x10
shrugs 2x10
close-grip bench 2x10 (instead of dips for your tris)

& I would drop hypers- after deadliftins- your lower back will be toast

 

[protobe]

if this is all the arms action you are seeing all week bro, what are you doing?? if this is it than you got to throw some curls in there what does the rest of your plan look like???

 

[Dave949]

Pullups - 2 x 10
Bent-over rows - 3 x 6
Deadlifts - 3 x 6
Hyperextensions - 1 x 20
Dips - 3 x 12

Personally I like it. However...... I would agree with Ms. Bev on dropping the hypers. After the bent over rows AND deads......
you will be wasting bullets shooting an already dead horse.

 

[dj1000]

just a suggestion-

deads 3x6
bentover rows 5x5
chins 2x10
shrugs 2x10
close-grip bench 2x10 (instead of dips for your tris)

& I would drop hypers- after deadliftins- your lower back will be toast

I agree with this short and simple plan. You gotta love the 5X5 method. However, I like to get that deep burn in my biceps with some cambered bar curls and skull crushers. Just my .02.

 

[psychedout]

just a suggestion-

deads 3x6
bentover rows 5x5
chins 2x10
shrugs 2x10
close-grip bench 2x10 (instead of dips for your tris)

& I would drop hypers- after deadliftins- your lower back will be toast

This is fine, but I think your 5x5 exercise should be the first exercise in the routine, not the second.

 

[SAGAT]

agreed, i also would put deads as your 5x5 exercise (personally i prefer 5x3)

 

[Becoming]

what psyched out and sagat said....