help me with my back!

[Freeman]

Ok guys, today is back and bis. Give me some tips. What are some good exercises I could try today.

typically i do:

lat pulldowns (close and wide)
bent rows (lawnmowers)
then I use a seated lever machine for some more pulls

bis are

standing curls with curling bar
seated curls with DBs (I've been going inclined recenltly on these)
depending on how I feel I'll go for some reverse curls
finally, standing cable curls in between the two pullies (i forget what they're called, but i think y'all know what I am talking about).

I want my back and bis to burn tomorrow, it's my off day tomorrow and I want to feel it! so c'mon someone,
hurt me!

 

[Scotty the Body]

Deadlift 3x4-6
Dumbell rows 2x6-8
Pull ups 3x4-6 weighted

BB curl 2x6-8
Preacher curl 2x6-8

One of many

 

[TriZZle305]

good mornings

 

[craig777]

This is what I am doing tonight

Super cleans
3x8-10

Deadlift
3x8-10

T-bar row
3x8-10

Either lat pulldown or pullups
3x8-10

Shrugs
1x10

Preacher curl
3x8-10

Down the rack dumbbell curls
I start at 40s do as many as possible
35s as many as possible
30s
25s
20s
15s
with no rest

 

[Robboe]

I really don;t think deadlifts belong on back day.

At least definately not at the start of the workout - they take too much out of your rows and chins for my liking.

Just my take though.

 

[craig777]

That is what I thought, I told my trainer that I always did deadlifts last. She said that I should always do the compound lifts first when I am the strongest.

 

[Robboe]

Yeah, if you want to get better at the compounds.

It's just that deads do little for your lats or teres compared to rows and chins.

 

[Scotty the Body]

True, I use to do deads last because they kick the shit out of me but I've started to do them first and found I didn't have to do as much to my lats (pulldowns, rows) to finish them off.

I get just as good of a workout with less sets and my bi's don't seem to be a week link, probably because the deads pre fatigue my lats even though they don't hit the lats much.

 

[Lightman009]

Dont forget to throw in some shrugs on back day.

 

[Mudge]

In my experience pullups blow away pulldowns.

 

[Freeman]

Originally posted by Lightman009
Dont forget to throw in some shrugs on back day.

I typically do shrugs on my shoulders day. Am I the only one?

 

[quakin]

I do shrugs on shoulder day too... but, I'm thinking of losing shoulder day altogether and adding it to chest day and moving shrugs to back day.

 

[HickeyNC]

Originally posted by Mudge
In my experience pullups blow away pulldowns.

I've just started doing WG pullups and I've found this out also. They seem to hit more of my back than the pulldowns.

 

[kuso]

I love deads, but always add them as the final movement ( funny....I thought I was the ONLY one that did this ). They are also great if your next muscle to hit are traps....nice and warm already....finish of with a couple of sets for bi`s and you should be set

 

[sawheet]

Lat pull downs 4 sets last two heavy, dickersons 12 reps resting for a twelve count and repeat three times. then do a superset of lat pull downs , dickersons and rope pull ins three sets non stop. dumbell throw backs for three sets super thoose with bent over barbell rows, and you will be FRIED for days.

 

[Mudge]

I put about an inch on my overall chest size in barely over a week just going to pullups, and definately noticed a difference in feeling, and visual.

 

[Lightman009]

I seem to have a lot of shoulder exercises so I just do shrugs on back day.

 

[pumpit]

Originally posted by sawheet
Lat pull downs 4 sets last two heavy, dickersons 12 reps resting for a twelve count and repeat three times. then do a superset of lat pull downs , dickersons and rope pull ins three sets non stop. dumbell throw backs for three sets super thoose with bent over barbell rows, and you will be FRIED for days.

What are Dickersons?

 

[pumpit]

What are dickersons?

 

[Pitboss]

Originally posted by freeman1504
I typically do shrugs on my shoulders day. Am I the only one?

Nope I do them on shoulder day.

 

[Fit Freak]

You should be doing more sets for back than biceps...think about how large the back is in comparison to your biceps.

Try this for a good session:

Back:
Pull-ups 3 x AMAP
Barbell Rows 3 x 8-12
Seated Row (naroow Grip) 3 x 8-12
Deadlifts 1 x 12 / 1 x 8-10 / 1x 6-8
Hyperextensions over Stability Ball 1 x AMAP

Biceps:
Barbell Curl 3 x 8-12
Incline Dumbbell Curl 3 x 8-12
Cable Isolation Curl 1 x AMAP (light weight...go for maximal burn)

Forearms:
Reverse Curls 2 x 8-12
Wrist Curls behind the back 2 x AMAP

Go home and eat, rest, and recover....if your intensity is there you'll need to!

 

[sawheet]

Dickersons are when you have the bar in front of yopu and you pull it in slowly to your waist