Can anyone subscribe a good back routine?

CancerNV · 03-08-2005, 07:40 AM

My current back routine looks something like this...

-Dead Lift
-Pull ups
-Seated Cable Row
-Back Extension
-Wide Grip Lat Pulldown
-Dumbell "outboard motor pull"
-Reverse Peck Deck

However, my back just doesnt feel as sore as my other routines. Any suggestions?

Seanp156 · 03-08-2005, 09:01 AM

Shrugs and DB Rows are doing me well right now. Also WG Pullups, but you may have those already, don't know if yours are wide and overhand or close and under.

CancerNV · 03-08-2005, 09:14 AM

Whats a DB row?

Goodfella9783 · 03-08-2005, 09:28 AM

Quote:

Originally Posted by CancerNV

Whats a DB row?

Dumbell Row. Lie chest down on an incline bench and row with dumb bells like you normally would. Hang you arms and then pull elbows up and out.

Seanp156 · 03-08-2005, 12:18 PM

You can also put the knee opposite of the side you're doing on the bench and lean over so your back is straight and do each side one at a time...Here's how it looks:

http://www.exrx.net/WeightExercises/...ntOverRow.html

M.J.H. · 03-08-2005, 12:56 PM

Quote:

-Dead Lift
-Pull ups
-Seated Cable Row
-Back Extension
-Wide Grip Lat Pulldown
-Dumbell "outboard motor pull"
-Reverse Peck Deck

First of all, this is WAY too many exercises. I would cut these in half if I were you. Deadlifts stress primarily your lower back and hamstrings, and also hit your traps as well. I wouldn't include them as part of your upper back routine. Pullups and seated rows look good, and the reverse pec-deck is good for your rear delts.

What are onboard motor pulls? I am assuming one-arm DB rows?

thatguy · 03-08-2005, 01:14 PM

Subscribe? Well, I'm afraid the subscription to my back routine is $19.95 a month. If you want see gains, you've gotta cough it up.

Tommy · 03-08-2005, 02:07 PM

Quote:

Originally Posted by MonStar

First of all, this is WAY too many exercises. I would cut these in half if I were you. Deadlifts stress primarily your lower back and hamstrings, and also hit your traps as well. I wouldn't include them as part of your upper back routine. Pullups and seated rows look good, and the reverse pec-deck is good for your rear delts.

What are onboard motor pulls? I am assuming one-arm DB rows?

I think outboard motor pulls are when you sit in front of a cable and attach a handle and you pull like your trying to start a motor,I never reall liked them though

vegman · 03-08-2005, 04:21 PM

What's a Peck Deck??

min0 lee · 03-08-2005, 04:28 PM

Quote:

Originally Posted by vegman

What's a Peck Deck??

bambam613 · 03-08-2005, 05:05 PM

keep the deadlifts, best exercise and develops all around strength and size......keep it with the basics, u have chin ups, add barbell rows with reverse grip, seated cable rows, d/b rows.....keep the weight heavy with good form and change exercises around with the order, intensity, and sets each week....

M.J.H. · 03-09-2005, 12:12 PM

Quote:

keep the deadlifts, best exercise and develops all around strength and size......

I agree keep deadlifts, but I don't think they're most effective on back day. I do all of my deadlifts on leg day, with my hamstring and lower back work.

03-08-2005, 07:40 AM	#1
CancerNV Registered User Join Date: Feb 2005 Posts: 454	Can anyone subscribe a good back routine? My current back routine looks something like this... -Dead Lift -Pull ups -Seated Cable Row -Back Extension -Wide Grip Lat Pulldown -Dumbell "outboard motor pull" -Reverse Peck Deck However, my back just doesnt feel as sore as my other routines. Any suggestions?
CancerNV Registered User Join Date: Feb 2005 Posts: 454	http://www.moviemarket.co.uk/thumbna...mbs/223620.jpg

03-08-2005, 09:01 AM	#2
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,236 Photos: 11	Shrugs and DB Rows are doing me well right now. Also WG Pullups, but you may have those already, don't know if yours are wide and overhand or close and under.
	My Journal

03-08-2005, 09:14 AM	#3
CancerNV Registered User Join Date: Feb 2005 Posts: 454	Whats a DB row?
CancerNV Registered User Join Date: Feb 2005 Posts: 454	http://www.moviemarket.co.uk/thumbna...mbs/223620.jpg

03-08-2005, 12:18 PM	#5
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,236 Photos: 11	You can also put the knee opposite of the side you're doing on the bench and lean over so your back is straight and do each side one at a time...Here's how it looks: http://www.exrx.net/WeightExercises/...ntOverRow.html
	My Journal

03-08-2005, 04:21 PM	#9
vegman 190 Here I Come! Join Date: Feb 2005 Posts: 339	What's a Peck Deck??
vegman 190 Here I Come! Join Date: Feb 2005 Posts: 339	Note to self: Eat More, Train Hard, and Eat More!

03-08-2005, 01:14 PM	#7
thatguy Training again...finally Join Date: Dec 2004 Posts: 904	Subscribe? Well, I'm afraid the subscription to my back routine is $19.95 a month. If you want see gains, you've gotta cough it up.

03-08-2005, 05:05 PM	#11
bambam613 Registered User Join Date: Aug 2004 Posts: 18	keep the deadlifts, best exercise and develops all around strength and size......keep it with the basics, u have chin ups, add barbell rows with reverse grip, seated cable rows, d/b rows.....keep the weight heavy with good form and change exercises around with the order, intensity, and sets each week....
bambam613 Registered User Join Date: Aug 2004 Posts: 18

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