back/rear delt/tri day

[fqqs]

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Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM


Lat Pulldowns - 1 warm-up set of 10 reps

4 sets max reps with 10RM


Seated Cable Row - 4 sets max reps with 10RM


Cross-bench DB Pullover - 3 sets max reps with 10RM


Rear delt fly or bent over lateral - 4 set max reps with 12RM


Dips - 4 sets max reps


Skull crushers - 4 set max reps with 10RM


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what do you think about that?

 

[fqqs]

corrected one


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Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Sumo Deadlifts - 3 sets max reps with 15RM

Lat Pulldowns - 1 warm-up set of 10 reps

4 sets max reps with 10RM


Seated Cable Row - 4 sets max reps with 10RM


Cross-bench DB Pullover - 3 sets max reps with 10RM


Rear delt fly or bent over lateral - 4 set max reps with 12RM


Dips - 4 sets max reps


Skull crushers - 4 set max reps with 10RM


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what do you think about that?

 

[bjg]

i would throw in 2 sets of reverse grip triceps pull downs or rope pull downs .
you don't have to stick with the same exercises every time like in lats i always do lat pulldowns but sometimes i replace cable rows by barbell rows or one arm dumbbell rows etc...
what i meant is that for each muscle group there is always a special exercise that i like to do everytime but for the rest i vary my routine

 

[the_predator]

To many deadlifting exercises! Keep one and switch the other for bent rows or t-bar rows.

 

[fqqs]

To many deadlifting exercises! Keep one and switch the other for bent rows or t-bar rows.

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Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

DB Rows - 4 sets max reps with 10RM

Lat Pulldowns - 1 warm-up set of 10 reps

4 sets max reps with 10RM


Seated Cable Row - 4 sets max reps with 10RM


Cross-bench DB Pullover - 3 sets max reps with 10RM


Rear delt fly or bent over lateral - 4 set max reps with 12RM


Dips - 4 sets max reps


Skull crushers - 4 set max reps with 10RM


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better?

 

[the_predator]

^Yes, rows will help add that thickness too. Also what bjg said, it is good to alternate exercises to help avoid stagnation.