someone give me a back workout for the day

[Phaded]

thanks ill suck your cock..

 

[binö]

100 pullups in as few sets as possible
guranteed to pwn you

 

[swole]

if you don't do deadlifts then i suggest douching your vagina before your "top" goes to town on it

dumbbell rows, single arm cable seated rows, lat pulldowns, deadlifts, bent over barbbell rows

 

[Phaded]

thats it?

 

[binö]

100 pullups in as few sets as possible
guranteed to pwn you

follow that by some light good mornings
db rows
upright rows

 

[Phaded]

if you don't do deadlifts then i suggest douching your vagina before your "top" goes to town on it

dumbbell rows, single arm cable seated rows, lat pulldowns, deadlifts, bent over barbbell rows

haven't done deadlifts in a while.. deadlifts were just thickening my back and i want it wide..

 

[binö]

if you don't do deadlifts then i suggest douching your vagina before your "top" goes to town on it

dumbbell rows, single arm cable seated rows, lat pulldowns, deadlifts, bent over barbbell rows

pullups bro, the foundation of any back work out
at my gym the pullup bar and squat rack is always available
the bench, the smith machine, and pulldown machine is typically being used

 

[bw1]

Lat pull downs
Dead Lifts
Bent rows
Wide Grip Chins
Low cable rows

 

[swole]

haven't done deadlifts in a while.. deadlifts were just thickening my back and i want it wide..

So you want wider lats. Try the pull-ups like Bino said...but I feel that's not really going to build a lot of lat mass. I really like the one arm seated cable rows...I can really concentrate and focus on each side, squeezing the shit out of every rep.

You need heavy weight to stretch the muscle.

 

[digimon7068]

when i wanna kill my back i do. . .

1) five sets of wide-grip pull-ups, 10 to 15 reps per set

2) 3 or 4 sets of dumbell rows, 6 to 10 reps per set, starting with a 130 lber and working up to a 150 lber

3) 3 or 4 sets of backward cable crossovers (i.e. for the back instead of the front), 12 to 15 reps per set

i have other things that i throw in from time-to-time. . .barbell rows, dumbell flyes, pull downs, close-grip v-bar pull-ups, etc. . .but i generally try to stick to 10 to 12 sets total.

 

[Phaded]

follow that by some light good mornings
db rows
upright rows

aren't upright rows for traps

 

[Phaded]

i'm gonna do deads rows pull ups and pull downs..

 

[Phaded]

thanks for the help my ninjas

 

[binö]

aren't upright rows for traps

i'm sure they do hit both
but i always feel them in my upper back
and same with pullups, def hits my traps