Thread: Back Training Routine

I would switch lat pull down with pull ups and seated cable row with barbel or dumbbell row. Then you can move to deadlifts and hyperextentions in the end. As far of sets and rep ranges, I would do three sets each exercise( not including warm up sets) for pull ups and rows do 6-8 for each working set same as deadlifts and 15-20 for hyperextentions. Oh yeah and drop the seated back supported hammer machine row.

i seem to have trouble with pullup's as im not strong to pull myself up that way yet...but i could try and any reason for the hammer rows ?

Originally Posted by rezkon

i seem to have trouble with pullup's as im not strong to pull myself up that way yet...but i could try and any reason for the hammer rows ?

If your gym has a weighted pull up machine, the one you can adjust the weight on to the level that you can perform pull ups, then I would use it. My reasoning behind taking hammer row out of your routine is because I have suggested that you use a dumbbel row or barbel row, which is the same as hammer row but more superior because it's free weight.

Deads waste me so I do them at the beginning of my routine. Then I go straight to bent rows or t-bar rows. That really gets me pumped and going for the rest of my routine.

Originally Posted by the_predator

Deads waste me so I do them at the beginning of my routine. Then I go straight to bent rows or t-bar rows. That really gets me pumped and going for the rest of my routine.

I do it last due to the fact..my form is like..weak as so i spend most of my time trying to make sure im doing it right, and IT KILLS ME :S :P

and i think my gym does have one. so i will try the weighted pullups, heard there really good for your back.

Originally Posted by alan84

I would switch lat pull down with pull ups and seated cable row with barbel or dumbbell row. Then you can move to deadlifts and hyperextentions in the end. As far of sets and rep ranges, I would do three sets each exercise( not including warm up sets) for pull ups and rows do 6-8 for each working set same as deadlifts and 15-20 for hyperextentions. Oh yeah and drop the seated back supported hammer machine row.

^^^This is good advice...

To build a nice back and pack on size along the way I would stick to the following exercises for back:

lat pulldowns (or pullups)
barbell rows
deadlifts
rack pulls
shruggs

Skip the machines and cables for now.

I would definatley add pull ups in there. Vary your grips from week to week as well. Switching from overhand to underhand, wide vs narrow will hit different parts of your back. dont get comfortable with a routine. mix it up. Lift heavy and keep your form respectable.

Here's my back workout:

Rackpulls x5
Barbell rows x5
Yates rows x5
Lat pulldowns x4
Lat pulldowns alternate grip x4
I also alternate in tbar rows and cable rows into my workouts.

I usually make my first set a warm up and my last set a drop set with sets in between straight working sets. If not, then I pyramid weights up and then back down after 3rd set.

I've found this to be very effective for myself.

Dont forget Kroc Rows!!

^^ Favorite back movement, but my gym only has 120 pounders