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Exactly... Big compounds first, then isolation movements like hyperextensions.

Try this routine that im currently doing:

Legs and calves:
Squats
Leg presses
Leg extensions
Lying leg curl
Seated calf raises
Standing calf raises

Its ok as long as you give your lower back a couple of days to rest you can do hyperextensions twice a week. Just dont do heavy deadlifts twice a week Cuz its too much for ur lower back and ur...

Try something simpler like this:

Back:
Deadlifts 5 sets
Weighted pull ups 4 sets
Dumbbell rows 4 sets
Seated cable rows 3 sets

Then...

Try this:

Back
Deadlifts 5 sets 5-8 reps
Weighted pull ups 4 sets 8-10 reps
Dumbbell rows 4 sets 8-10 reps
Seated cable rows 3 sets 12 reps

Biceps
Standing barbell curl 4 sets 10-12 reps

Doms after deadlifts are ok man especially in your spinal erectors and traps they are normal and a sign that the muscles are being worked. If it is muscle soreness and not pain in the spine dont...

Good job man keep it up! I remember when i started deadlifting i couldnt even do 225 lbs and now after 1 year of training hard i can pull 495 lbs x 2 reps and max 510 lbs and rack pull (bellow knee)...

Deadlifts
Pull ups (weighted if possible)
Barbell rows or dumbbell rows
T-bar rows

Thats all you need to build a great back

Plus a lot of food, rest and good sleep :)

Supplementation...

A lot of people talking **** like "if you don't squat you wont grow big legs" "dont be a pussy and squat" let me tell you something " you dont need to squat to build huge legs" thats a myth. Squats...

U can drop the barbell rows if you want but of i were you i wouldn't... If you want a good back workout first u need to understand the anatomy of the back and then pick exercises that hit every part...

For width:
Weighted wide grip chins
Nautilus pullovers
Wide grip lat pulldowns
Reverse grip barbell rows

Deadlifts
Barbell rows
T-bar rows
Dumbbell rows

If you want a solid workout for your back you need to hit every part of your back and from different angles and switch up everything each workout (exercises, weight and rep range) you need a...

Pull ups, pulldowns, reverse-grip barbell rows and also dumbbell pullovers.

I have to back days. One for thickness and the other one for width.

Back thickness day
-deadlifts
-t-bar rows
-one-arm dumbbell rows
-seated cable rows

Back width day
-weighted chin ups

This is what i do for back day (thickness)
Deadlifts
T-bar rows
One-arm dumbbell rows
Seated cable rows

Then next back workout would be focused on width

Wide grip pull ups (weighted if...

Back
-deadlifts 5 sets
-weighted chin ups 3-4 sets
-behind-the-neck lat pulldowns 3 sets
-bent-arm dumbbell pullovers 3 sets
-one-arm dumbbell rows 3 sets
-seated cable rows 3 sets

This is what i do:

Deadlifts
Bent-over barbell rows
Dumbbell rows
V-grip seated cable rows

Thats on back thickness day.

Reverse-grip barbell rows

This is what i do:

Deadlifts
Bent-over barbell rows
Dumbbell rows
V-grip seated cable rows

Thats on back thickness day.

Reverse-grip barbell rows

I was wondering if it is a good idea to do these two exercises the same day as a deadlift accesory because each one work a different portion of the deadlift. rack pulls work the last pprtion(lockout...