ANYBODY WANNA SHARE THEIR BACK ROUTINE...

[elvisman99]

IM LOOKING FOR A NEW BACK ROUTINE SO IF IF YOU CAN PLEASE SHARE THE EXERCISES IN YOUR TRAINING SESSION... THANKS GUYS

 

[cecray3]

2-4 warm-up sets of pull-ups
Weighted pull-ups: 3 heavy sets 4-6 reps
Lat pull-downs: 2 heavy sets 4-6 reps
Seated cable rows: 2 heavy sets 4-6 reps
Bar rows: 2 heavy sets 4-6 reps

 

[boondocksmuscle]

Back Width- reps/sets vary by the day
Chins
Rev Grip Chins
Wide Neutral Grip Chins
Rack Chins
Rev Grip Rack Chins
Wide Neurtal Grip Pulldowns
Pulldowns
CG Pulldowns
Cable Rows w/ exaggerated forward lean

Back Thickness-
Deads
Rack Deads
DB Rows
Cable Rows
Machine Row
Barbell Row
T-Bar Row
DB Dead/Row (I'll explain this one if you want)

Those are the exercises I choose from when it comes to back day. I'm sure I forgot some but that's most of them.

 

[kappainf]

3 sets pull ups
3-4 sets wide grip pull downs
3 sets one arm db rows
3 sets close grip cable rows
3 sets close grip pull downs
3 sets wide grip t-bar row
shrugs

 

[Metal]

2 sets ( 8 reps ) wide grip pu's
2 sets weighted wide grip pu's ( 40-60lb dumbell between feet)
4 sets wide grip pd's
4 sets Good mornings
4 sets lat pd's
3 sets lower back crunchers.

 

[big-O]

why would you do pull ups and lat pulldowns in the same workout?

anyways...

the last few times i have been doing barbell rows....t bar rows...lat pulldowns...then either the high row machine or low row cable machine i also throw in different handles with lat pulldowns

try doing low row machine with the rope u can really sqeaze your back together when u use that instead of the normal handle thats on there

my back has been making good progress the past couple months doing that routine changing up one or two things week to week

 

[michelin]

Wide grip pull-ups
Narrow grip pull-ups
One arm bent over db rows

thats it

 

[Mr.Loony]

Workout 1

Reverse Grip pulldown's 4 sets, 8-10 reps
Barbell Row's 4 sets, 5-8 reps
T-Bar Corner Row's 3 sets, 6-8 reps
Pullover machine or DB pullover's 3 sets, 10-12 reps
Seated Cable Row's 3 sets, 15 reps

Rear Laterals 3 sets, 10-12 reps
Reverse Pec Deck 3 sets, 10-12 reps

Then.....

Workout 2

Deadlift's 5 sets, 4-8 reps
Reverse grip barbell rows 4 sets 6-8 reps
One arm DB rows 3 sets 8-10 reps
Wide Grip Pulldown's 3 sets 10-12 reps
Stiff arm lat bar pulldowns 3 sets 15 reps

Incline Bench Rear laterals 3 sets, 10-12 reps
Overhead Crossover Laterals 3 sets, 10-12 reps

 

[n8ia]

yesterday was

deadlifts 3 sets
bentover rows 3 sets
pull ups 3sests

tons of stretching after

 

[mrsoul]

HERE IS THE LAST ONE I DID.
WIDE GRIP LAT PULL DOWNS- 3 WARM UPS, 4 WORKING
T-BAR ROWS- 4 WORKING
CLOSE GRIP PULLUPS, PALMS FACING EACH OTHER, LEANING BACK. 3 SETS
FRONT STANDING LAT PULLDOWNS SUPERSET WITH WIDE GRIP PULLUPS, 3 SETS.

 

[pesty4077]

My current back workout

4 sets of barbell rows, 8 reps
4 sets of close grip pullups, 8-12 reps
4 sets of one arm dumbell rows 8-12 reps
4 sets of rope cable pulls 15 reps

 

[elvisman99]

HERE IS THE LAST ONE I DID.
WIDE GRIP LAT PULL DOWNS- 3 WARM UPS, 4 WORKING
T-BAR ROWS- 4 WORKING
CLOSE GRIP PULLUPS, PALMS FACING EACH OTHER, LEANING BACK. 3 SETS
FRONT STANDING LAT PULLDOWNS SUPERSET WITH WIDE GRIP PULLUPS, 3 SETS.

Do you ever do seated rows with the lat pulldown bar,,, with a wide grip.. Great exercise...

 

[elvisman99]

4 sets of barbell rows, 8 reps
4 sets of close grip pullups, 8-12 reps
4 sets of one arm dumbell rows 8-12 reps
4 sets of rope cable pulls 15 reps

Bro can you explain the rope cable pulls please...

 

[Chrysler]

My last back workout looked like this:

Deadlifts 3 warm up sets and 1 working set of 10
Bent over rows 2 sets of 10-12
Wide grip pulldowns 2 sets of 10-12
Close grip pull ups supersetted with close grip cable rows 2 sets of 10-12

I don't do a lot of sets anymore, this is actually a lot for me. Over the years I've noticed that my body responds just as well to less volume, but recovery as far as CNS is so much better. I never feel overtrained or overtaxed anymore.

 

[pesty4077]

Bro can you explain the rope cable pulls please...

Put the cable in the lowest position(towards floor), Take the rope with both hands, (standing back), bend over, pull rope towards you chest(like a row) and then let you arms go back to the original position, stretching it out(like a row) Good finishing exercise to stretch you lats.

You will have to forgive me, there is probally another name for it.

 

[dalvare1]

Wide Pullups
Rack Deads
Bent Rows
Underhand Pulldown

 

[btech]

This is last week's logbook documentation for my two back days:

Monday:
WG pullups - bodyweight (190) x 17
Deadlifts - 135x8, 225x5, 275x3, 315x1, 365x7

Thursday:
hammergrip pullups - bodyweight+25 x 11
T-bar row machine, widegrip - 45x10, 90x5, 135x11

 

[tatteredxangelx]

3 sets of assissted pullsup with 80 or so lbs, to warm up and work on squeeze. 3 sets til exhaustion
18" Partials - 135, 225, 315, 405, 495, 585, 675, 725. all singles
dumbell rows - 90, 120, 150, 180x8
pulldown machine - 2, 3, 4 platesx8

 

[elvisman99]

Put the cable in the lowest position(towards floor), Take the rope with both hands, (standing back), bend over, pull rope towards you chest(like a row) and then let you arms go back to the original position, stretching it out(like a row) Good finishing exercise to stretch you lats.

You will have to forgive me, there is probally another name for it.

Gotcha bro, thanks...

 

[alecaf]

Just came back from the gym and would like to share my back routine.
K start with
3 sets wide grip pull up to warm up my back.
3 sets reverse close grip pull downs
3 sets one arm smith machine rows plus a drop set at the end
3 sets close grip bar rows
4 sets of trap, i do traps with shoulders and back.