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My backroutine, please help

Geoffke

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Joined
Jun 6, 2002
Messages
945
Once a week i train back :

Deadlifts
Lat-pulley front
Lat- pulley behind neck
Seated rows
Machinerows with one hand

Well, i like doing te T-bar rows also, but i don't do them because 5 ex. is enough for me.
But i hate leaving out one of these ex. is use now. What ex. can i leave out my next training and add the T-bar?
 

Cirrhosis

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Nov 9, 2002
Messages
4
Back

Get rid of the lat pulley & sub in some wide & narrow grip chins adding weight progressively.

Cirr
 

Jimbo

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Jun 5, 2002
Messages
428
If you going for mass I follow Ronnies routines.

Deads
Bent rows - Yates style
T-bar
Hammer Strengh pulls.


I leave lat pull/Cables for diets. This routines made my back one of my best bodyparts. As for deads I go for the 1RM
 

xcelbeyond

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Messages
7,227
I believe that deads (full or rack) and bent-over barbell rows are "staples" for a big back. If you need to add pulley machine I suggest parrallel/narrow grip pulldowns (for added thickness) to finish-off.

xcel
 

vitor

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Jun 8, 2002
Messages
1,184
Hmm

Too much in my Mind,

Back Lat Pull downs,
Barbell Rows
T-Bar Rows,


Save deads for LEG day, 2 warmup sets for each and 1 set to failure on each one and go home and eat.
 

DIEZEL666

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Sep 19, 2002
Messages
932
Hey Guy,
You really need some pullups or chinups. When I was in BUD/S we did so many pullups with BW that when I started adding weight my back blew up like crazy. It also allowed me to feel my mid-back more on rows. I guess it helped develop the mind muscle connection. Just my opinion, but if I only had two exercises to train back they would be deadlifts and chins. Hope this helps.
 

Crowler

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Oct 24, 2002
Messages
1,768
Geoffke said:
Once a week i train back :

Deadlifts
Lat-pulley front
Lat- pulley behind neck
Seated rows
Machinerows with one hand

Well, i like doing te T-bar rows also, but i don't do them because 5 ex. is enough for me.
But i hate leaving out one of these ex. is use now. What ex. can i leave out my next training and add the T-bar?

Too many exercises already in my mind.

Where is your trap exercise?

Half Deadlifts so you don't use much hamstring
Bent over BB Rows
Over head pull down either Hammer Strength or Lat pull down.
Shrugs on the standing calf machine for traps.
 

Geoffke

Banned
Joined
Jun 6, 2002
Messages
945
I think i'm gonna follow this routine

week 1

deads
bent-over barbell rows
chins
lat-pulley back
machine rows

Shrugs with barbell (wide grip)
Shrugs with dumbells


Week 2

Deads
T-bar rows
lat-pulley front
lat-pulley back
machine rows

Shrugs- barbell
Shrugs- dumbells
 

BIGKIWI

IFBB PRO / FOUNDING Member
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Jul 13, 2002
Messages
1,457
It;s to much Geoffke you will be overtraining doing that many exercises. Here is my back exercises at mo, I change them round quite bit adding in b/o rows, pulldowns, db rows some times just depends if I feel like still growing from exercise or it has gone stale.

Wide chins (weighted )

Hammer strength rows

pulley rows
 

xcelbeyond

The "Elder" Mod
Kilo Klub Member
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Jun 5, 2002
Messages
7,227
Geoffke - I agree with bigkiwi, you're doing WAY TOO MANY exercises. 2 or 3 done with "high intensity" should be plenty.

xcel
 

Fathead

Banned
Joined
Jun 30, 2002
Messages
357
Here's my off season

Here's my off season Routine for back.

4 sets of bent barbell rows

135* 25 reps
185* 15 reps
225* 10 "
275* 6 "

behind neck pull downs
190* 12
210* 10
225* 7

close grip front pull downs
190* 10
190*8
210*6

I am weird I also do front lateral raises with the bar starting at abou 90lbs and going up to 165lbs.

I alternate this about 3 times a month doing the same movements but on different machines or methods.

I also do pull over 3 days a week. 2 sets most of the time and I never do deads.
 

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