what does your back day look like?

[neuby34]

looking for back routine.

 

[SofaGeorge]

Dead lifts 2 x 6

Weighted pullups 5 x 5

Bent over rows 2 x 10

 

[fastgain]

I'm a n00b.

5x5 deads
2x8-10 pullups (soon to be weighted, deads take alot out of me )
2x8-10 bentover dumbell row

 

[SofaGeorge]

I'm a n00b.

5x5 deads
2x8-10 pullups (soon to be weighted, deads take alot out of me )
2x8-10 bentover dumbell row

That's my old routine.

 

[casualbb]

SLDL,
Weighted Pullups,
DB Supported Rows

All for one set each.

-casualbb

 

[louden_swain]

Here are a couple of routines:

Workout#1
Back Width: Seated Pulley Rows - 1 x 10-13
Back Thickness: Barbell Rows - 1 x 10-13

Workout#2
Back Width: Reverse Grip Pull-Downs - 1 x 10-13
Back Thickness: Deadlifts (partial or floor) - 1 x 4-8

Wokout#3
Back Width: Wide Grip Pull-Downs - 1 x 10-13
Back Thickness: T-Bar Rows - 1 x 4-8

This is after training for several years .
Low volume and freakish intensity

 

[TheOak84]

Tuesday

Pullups - 2-3xfailure


Friday

BB rows - 4x6 or 5x5
Deadlifts - 3x3, 3x5, 5x3 or 5x5
pullups - 4x faillure
reverse pull down - 2x15 or 3x8-10

 

[Ingram]

-=Ingram's super pump back blaster workout=-

Deads x 5
Slow wide grip Pullups x 3
T-bar rows x 3
Cable Pulldowns w/ light straight arm pushdown superset x 3

-Ingram

 

[gettinlarger]

Deads/Rack deads. 5 sets. Low reps.

Weighted chins. 2-3 sets, 8-10.

Rows (BB, T-bar sometimes). 2-3 sets, 8-10.

 

[WarriorPL]

Deadlifts 4 sets, 12,10,8,6
Bentover rows 5 sets, 12, 10, 10, 8, 6
Lat Pulldowns 5 sets, 12, 10, 8, 8, 6

 

[Zander1983]

Snatch-grip power pull - 5 reps x 2 sets
Clean-grip power pull - 5 x 2
Barbell bent-over row - 5 x 2
Dumbbell bent-over row - 5 x 2
Rack deadlifts - 5 x 4
Wide-grip pull-ups - 5 x 2
Close-grip chin-ups - 5 x 2

Nothing to failure.

 

[he-man]

Here are a couple of routines:

Workout#1
Back Width: Seated Pulley Rows - 1 x 10-13
Back Thickness: Barbell Rows - 1 x 10-13

Workout#2
Back Width: Reverse Grip Pull-Downs - 1 x 10-13
Back Thickness: Deadlifts (partial or floor) - 1 x 4-8

Wokout#3
Back Width: Wide Grip Pull-Downs - 1 x 10-13
Back Thickness: T-Bar Rows - 1 x 4-8

This is after training for several years .
Low volume and freakish intensity

ive got kind of the same thing going on for DC

deads
wide lat pulldowns

db row
wide t-bar row

close grip t-bar row
weighted chins

 

[Debaser]

Supinated pulldowns, about shoulder width: one rest pause set
Hammer machine row: 1 x 10
Deadlifts: 1 x 5, 1 x 20

 

[gmanlax7]

4 sets pullups
4x5 bb rows
2x8 wide grip pulldowns
2x8 close grip pulldowns
2x8 seated rows

lastly i hit the traps, usually with upright rows and shrugs

sometimes face pulls too

 

[slobberknocker]

DL 1x3-5
rack pulls 1x5
underhand rows 2x5

 

[satchboogie]

lat pull downs close grip palms facing in, 6 sets
bent over dumbell rows, 3 sets each side

 

[Zander1983]

4 sets pullups
4x5 bb rows
2x8 wide grip pulldowns
2x8 close grip pulldowns
2x8 seated rows

lastly i hit the traps, usually with upright rows and shrugs

sometimes face pulls too

Solid.

 

[JoBu]

-deads (X3) supersetted with wide grip pullups (X3) to failure
-barbell rows or db rows (X3)
-seated rows

Although I change it up every week...'cept for the deads

JoBu

 

[Debaser]

Solid.

Too much

Okay I'm just fucking around, but really, 8 sets of pullups/pulldowns? Why the variety, they're all the same thing. Same for the row variation. Deads are far more effective for traps, and overall back thickness as well. In other words, all you need is:

1-2 sets of deads + 1-2 sets of pullup/pulldown + 1-2 sets of rows. You just annihilated your entire back while allowing ample recovery.

 

[b fold the truth]

Hmmm...I don't really have a day for back...

B True

 

[Lord_Suston]

Workout #1
Lat pulldowns 2x
Barbell rows 2x
Power Cleans 3x


Workout #2
LAt pulldowns 2x
Babrell rows 2x
Deadlift 3x