What is your current back workout like?

[PitbullTank]

last workout:

50 reps wide grip pull ups

50 good form pullups, in a row? that's beastmode if so...:headbang:

 

[earch]

Back is my favorite body part to train, and often times I pair it with chest.

Outside of heavy rows with cables and/or the barbell I mostly do bodyweight pull ups, chins, and rack chins. Outside of my first exercise being fairly heavy I go 10-15 reps the rest of the workout.

 

[sammy555]

My back workouts lately have been very low volume but extreme intensity. My last few workouts have been 3 sets of pull downs to failure. 2 sets of tbar rows to absolute failure and 1 set of machine dead lifts to absolute failure. Always been very strong on back and I'm hitting pbs every workout doing this. Sounds like nothing but leaves me absolutely drained test of day like a real good Squat session and things are growing. I love tbar rows and canreally generate a ridiculous amount of intensity on them. Just going for all of muscle gain at the moment. Found with the intense tbar rows my back actually grew a little while cutting. I was doing them twice weekly but now calories up im squating twice weekly dc style and doing machine dead lifts every week so have to watch recovery a little bit even with the food and insulin and have cut back to once weekly for now.

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[Bobby_Dole]

Close grip pull ups (weighted) 15-12-10-8-6
Bent over Db rows 12-10-8-6
Lat pull down wide grip 12-10-8-6

Super set:
Seated rows - 20-20-20-20
Hyper extensions - 20-20-20-20

I rarely ever don't get a good pump from the above workout.

 

[Bobby Light]

Well in contest prep now so I've been increasing volume some actually...did a crazy one the other day because my friend showed up halfway through my back workout and then i went and did his entire wkout with him too lol

3 sets pullups (10-15 reps)
3 sets one arm hammer strength pulldowns (10-15 reps)
4 sets seated cable rows (15-20 reps)
3 sets lying two arm dumbbell rows (15 reps)
3 sets rack deadlifts from above the knee (10-12 reps)
3 sets behind the neck pulldowns (15 reps)
3 sets barbell row (15 reps)
3 sets standing pullovers (15 reps)

That's more than usual...although I do prefer volume.

 

[heavyhitter]

Had been doing 4 sets of:
Neutral Grip pull up
One arm dumbbell row
Reverse Grip pull down
Hammer Strength Row

Switched to this after years of doing a lot of wide grip pull ups/downs. Read some stuff about Dorian Yates saying he used mostly close/reverse grip so figured i would try it and liked the results. Just joined a new gym and they have the hammer strength pull over machine that Dorian swears by, so i will be pre-exausting the lats with that now.

pretty sure dorian used a nautilus pullover

 

[meterman5]

my workout now- 3-4 sets weighted pullups, 3-4 sets bent over DB rows...2x a week...

my old backworkout- 2x a week.... 1st day 3 sets of each heavy compound movement- deadlift, BB row, Ronnie row, or HS pulldown machines....id do these in the 5-8 rep range.... 2nd back training day was higher rep moves in the 12-15 rep range... id do cable behind neck pulldowns, sitting rows, 1 arm db, etc...

i like both routines...

Damn man I have been dreaming of doing weighted pullups. I can do weighted dips with 3 plates but barely bust out 8 full range of motion pullups with palms in.

I like to keep my horizontal and vertical pulls for the same number of sets

Barbell rows 5 sets (sometimes sub dumbbell rows is the power rack is taken)

Pullups (palms in) 3 sets of however many then another 2 sets of assisted pullups

Finish off with a couple burnout sets (don't know the name) where you take the lat pulldown bar and keep your arms straight pulling down.

 

[jer]

Changes week to week, but here was the last one:

Wide grip pull downs 4 sets, 10-12reps

Barbell Rows 4 sets, 10-12 reps

HS Close Grip Row 4 sets, 10-12 reps

Pullover machine 3 sets, 12-15 reps


Next workout will probably be:
Wide Grip Pull ups
DB rows
Cable Rows
HS Underhand grip pulldowns


Not a high volume guy, back get a few more sets then chest, shoulders, arms though.

 

[Marky Boy]

Underhand lat pull down to stretch and warm the lats
Wide grip pull ups
Bent over rows
Seated cable rows rotate weekly between wide bar and close grip bar
One arm db rows
T bar row

 

[gulfcoast]

Wide Grip Pullups
Seated Rows - alt narrow and wide grip each workout
Cable Pulldowns - alt narrow and wide grip
Bent over rows - alt straight bar and tbar
1 arm rows - alt DBs and hammer strength
Alt pullovers and straight arm cable lat pulls

 

[sma]

Edited

 

[Big Dave Smith]

Hammer Strength Pullovers
Close Grip Pullups without straps
Incline Bench DB Row
One Arm DB Row
Stretchers into Seated CG Pulldowns

Traps are on the days I train my delts.

I don't like wide grip anything for back. My lats don't fire well that way. I've read every piece of info from Charles Poliquin to Mountaindog to Dante... I still like my hands in certain places to really feel my lats contract and stretch.

Have to train like this until my knee gets better from a grappling accident.

 

[Chipper Jones78]

Wow, alot of different workouts, cool to view them all.

Keep mine like this:

6 Sets - wide grip pullups
4 sets - close grip pullups

3 sets - behind the back pulldown

5-8 sets - rear delts (alternate with shoulders)

 

[BigJB]

Deadlifts, several warmup sets, 2 sets of 12+, 2 sets of 6-8

neutral grip lat pulldowns, 3 sets of 20

single arm rows, 2-3 sets of 20

minimal rest between sets, extreme stretching at the end.

also involve my lats during my chest pressing movements, gets a good secondary pump for them.

 

[Pharm_Fed]

Did back today.

Neutral grip pull ups - 4 sets
T-bar rows - 3 sets
Rack chins - 3 sets
Cable rows - 3 sets
HS low row - 2 sets
Reverse fly - 2 sets

 

[EFShadow]

Chest supported Chest Rows - to 4 plates
Shrugs to 455
Chins plus 45 pounds
Stiff arm pulldowns
Face pulls



deads/rack pulls on leg day

 

[jer]

I would love to do deadlifts, but my lower back just can't handle it. Have had a bad lower back since I was about 17. I tried and tried over the years to incorporate them, but it always ended up putting me on the couch with vocoden and flexeral for about a week. After about 5 years of trying, I decided it wasn't a good idea. lol

 

[PeterBobJohn]

Bent over barbell rows
lat pull downs
shrugs
close grip pully rows

 

[Elvia1023]

It changes every time. Last time...

Warm Up
Pullover Machine... 2 sets of 20 reps, 1 set of 15 reps, 1 working set of atleast 10 sec reps (5 sec positive and negative).
Hammer Strength Underhand Pulldown... 1 warm up set of 20 reps, 1 working set of 10 sec reps.
Incline Bench DB Row... 1 set of 15 reps and 1 working set of 10 sec reps.
Cable High Row... 1 working set of 10 sec reps
Rack Pulls... 3 sets of 20 reps going up in weight.

 

[nategeezy82]

Racks pulls 1 set 6-8 to failure
Neutral pull-ups 1 set 8-10 to failure
Neutral grip chest supported dumbbell rows
1 set of 13-15 to failure
Twice a weak but change exercise order second workout