Back workout

**needhelpplease** · 11-27-2005, 05:33 PM

My back routine is complete garbage.

Can anyone recommend a back routine (its going to be done twice a week, and the days it will be done on I work biceps, delts, and traps) that will bulk me up.

Thanks guys, truly appreciate it.

**P-funk** · 11-27-2005, 05:41 PM

what is your back routine now?

How can it be garbage?

I don't understand when people ask for a back routine or a shoulder routine. It isn't like body part training is rocket science. It is not like you are asking to have someone write out a periodized program to increase your strength and power in given lifts.

Find out what the muscles does and then do it....

Back-
lats- sagital plane shoulder extension and horizontal adduction
so do- pull ups, pulldowns, pullovers, RG pull downs, RG pull ups

rear delts, mid traps and rhomboids- horizontal shoulder extension
so do- rows, rev. peck deck, rev. flyes, etc..

**needhelpplease** · 11-27-2005, 05:46 PM

Right now I do

Close grip pulldown (3x8)
Close grip row(3x8) (its kind of a machine)
Bent over row free-weight machine(3x8)

Thats it, what am I missing and waht can I add?

**Squaggleboggin** · 11-27-2005, 05:57 PM

You don't need fifty exercises to hit an area. Pull ups, chin ups, rows of all kinds and deadlifts will hit the back just fine. I do deadlifts, yates rows, pull ups and chin ups, but not to target my back. I do them for functional strength and because they're excellent compound movements that can work in just about any decent routine. IMO stay away from machines if you're trying to build any kind of functional strength (there are exceptions, but that's my general opinion).

**CowPimp** · 11-27-2005, 06:43 PM

Originally Posted by needhelpplease

Right now I do

Close grip pulldown (3x8)
Close grip row(3x8) (its kind of a machine)
Bent over row free-weight machine(3x8)

Thats it, what am I missing and waht can I add?

I prefer pullups over pulldowns, but really that is fine. What is a "free-weight machine" though?

**P-funk** · 11-27-2005, 06:44 PM

Originally Posted by needhelpplease

Right now I do

Close grip pulldown (3x8)
Close grip row(3x8) (its kind of a machine)
Bent over row free-weight machine(3x8)

Thats it, what am I missing and waht can I add?

I don't think you are missing anything.

vary your grip every now and again for a different stimulus and change you rep ranges around every so often also.

**The13ig13adWolf** · 11-27-2005, 11:02 PM

Originally Posted by needhelpplease

Right now I do

Close grip pulldown (3x8)
Close grip row(3x8) (its kind of a machine)
Bent over row free-weight machine(3x8)

Thats it, what am I missing and waht can I add?

use a BB for rows.

**Gym_Maniac** · 11-27-2005, 11:11 PM

I like to keep it simple for back, and I stick to basic compound movements.

I always start my routine with weighted pullups, and then CG hammer chins, deadlift, T-bar rows, seated cable row, I occasionally add in DB pullover and lat pulldowns.

**needhelpplease** · 11-28-2005, 05:12 PM

Where can I see the BB bent over row form?

**dougnukem** · 11-28-2005, 05:16 PM

Originally Posted by CowPimp

I prefer pullups over pulldowns, but really that is fine. What is a "free-weight machine" though?

Might be referring to that padded bench you lean on and pull the bar that has a pole for plates on the end of it.

**needhelpplease** · 11-28-2005, 05:24 PM

Originally Posted by dougnukem

Might be referring to that padded bench you lean on and pull the bar that has a pole for plates on the end of it.

exactly

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