Back Day

[Diesel618]

We all know back day is the best. Post up your last back day.

Wide Grip Pullups - BWX15X3
Neutral Grip Pullups - BWX12X2
Barbell Bent Rows - 135X10, 185X10, 225X10X3 last set dropset to 135 and repped that out
Close Grip parallel grip Pulldowns - 3 sets
Low Cable close grip rows - 3 sets
Dumbell Pullovers - 3 sets
Hypers - 25lb plate X25
45lb dumbellX10X3 last set dropset to bodyweight

 

[juggernaut]

You do one bodypart a day, per week?

 

[ihateschoolmt]

I paired up back and shoulders the past 2 weeks but I'm going back to upper/lower split again tomorrow. So my last back day was
Pull ups 2 sets
clean and jerks (I don't do these for back but it's pretty much a full body exercise)
Kroc rows 2 sets
HS lateral rows 2 sets
Pull downs drop set 2 sets
then a few exercises for shoulders/biceps

 

[Pitbull44]

Did this on Tuesday:

Chin Ups-4x10
Dead Lift- 2x10, 2x8, 1x3
Close Grip Pull Down- 3x12
DB Row-3x12
Seated Cable Close Grip Row-3x12

Super-set:
Standing Straight Arm Lat Pull Down- 3x12
Machine Pull Over-3x12

 

[trapzilla]

My last back routine was;
wide pullups 3sets to failure-warm up
reverse pulldowns 4 sets x10
t-bar rows 3 setsx8-5
pronated shoulder width high rows 3sets x10
HS low rows 3 sets x10
straight arm pulldowns 3 sets x10

I have something extra special planned for today not entirely sure what yet but I do know it will entail lots of drops sets, supersets and giant sets, its gonna be hell!

 

[Diesel618]

I like both of those. I'm not the only high volume guy around here. I do one bodypart a day I just go 3 on 1 off so every day falls on a different day each week if that makes sense.

 

[trapzilla]

Ok so I just got back from my extra special back workout, I feel sad that I had no training partners to experience it with me.

warmup triset -3 rotations
60 second lat stretch, wide pullups, reverse pullups
superset 1-3 rotations
reverse pulldowns, close v bar pulldowns
giant set 1-3 rotations
machine tbars, incline dumbbell rows, bent over rows, seated cable rows
giant set 2-3 rotations
neutral front pulldowns, cable high rows, behind the neck neutral pulldowns
triset-1-3 rotations
ez bar staight arm pulldowns, underhand rope high rows, rope chest pulls
Deadlifts 3 sets x + 2 drop sets
superset 2-4 rotations
dumbbell pullovers, one arm rows, dumbbell pullovers

I wanted to die at the end and had to lie down for about 5 mintues sipping water, with trembling hands

 

[GMO]

Friday Morning (High Volume Day):

Pull ups 2x15 (Warm up)
Wide grip weighted pull ups 4x10,8,8,6
Narrow grip weighted pull ups 4x8,8,6,6
Lat Pulldowns neutral grip 3x10,10,8
Bent Over Rows 4x10,8,8,6
Dumbell Rows 4x8,8,8,6
Hammer Strength rows 3x10,10,8
Seated Cable Rows 3x10,10,8
Deadlifts 4x8,6,6,4

 

[x~factor]

No high volume here... 3 pulling movements, low, middle, and high.

Yates Rows
Pendlay Rows
Cable Pulldowns

or

BB or DB Rows
Iso-Lateral Rows
Wide Grip Pullups

3-4 sets each, 4-10 reps.

My deadlifting is done on leg days.