Help with Back/Bi routine

[SoggyChips]

Hey
This is my routine at the moment:

Assisted Wide Grip Chins 4 sets of 10reps minimum
Bent-over rows 4 sets 12,10,8,6 reps
Close grip lat pull downs 4 sets 12,10,8,6
One-arm d.b rows 3 sets of 15 reps

Barbell Curls 4 sets 12,10,8,6
Incline d.b curls 3 sets 10 reps
Close grip preacher curls 3 sets 8 reps

Any input is greatly appreciated
Cheers

[SoggyChips]

Bump
Any info appreciated

[SoggyChips]

bamp

[KoHuskie]

Reps look like they are too high to me. Also add deadlift, and alternate between BB bent over rows and DB rows. Also for bi's try and work some sort of hammer curl in as well. There's a start.

[SoggyChips]

Cheers was thinking about changing to 4 sets of 8?

[rocking_g_real]

Here would be my suggestion.

Deadlift 3 x 5
Chin-ups 4 x max
Bent-over rows 4 x 12,10,8,6
One-arm d.b rows 3 x 12 reps

Barbell Curls 4 x 12,10,8,6
Close grip preacher curls 3 x 12 reps
Incline d.b curls 3 x 10 reps

Go heavy on the deadlift. With the chin-ups, I'd steer clear of assistance on these. Try doing 4 sets of the maximum number of reps you can do, then for the next workout try & at least do one more rep than you managed the week before. I think this will be much more beneficial than assisted exercises (same logic here for lat pulldowns... stick with the bodyweight exercises).

[Manke]

In my opinion biceps should never be worked on back day... back day tires them out to begin with. Back is also tough on the forearms. Do bi's on a seperate day and lift bigger.

But to answer your question do any combination of at least 3 exercises and at least 15 sets total for each muscle

Also stick to barbell, E-Z bar, and chinups for bi's. Dumbells fudged mine up and now they're really asymmetrical.

[SoggyChips]

Cheers boss
Those sets and reps look better

[SoggyChips]

they're really asymmetrical.

Da Phuck that mean?

[mattyoung92]

In my opinion biceps should never be worked on back day... back day tires them out to begin with. Back is also tough on the forearms. Do bi's on a seperate day and lift bigger.

But to answer your question do any combination of at least 3 exercises and at least 15 sets total for each muscle

Also stick to barbell, E-Z bar, and chinups for bi's. Dumbells fudged mine up and now they're really asymmetrical.

^^^ THIS

supported muscle groups are outdated and in my opinion they neglect individual muscles growth capabilities due to sacrificed load, its a lot easier to get a neuromuscular "mind muscle" connection when your focusing on failing one muscle group at a time instead of two.

if your really smashing your back with real intensity you should be way to stuffed to train another muscle group after it anyway, but hey if you prefer that method than by all means.

[SoggyChips]

^^^ THIS

supported muscle groups are outdated and in my opinion they neglect individual muscles growth capabilities due to sacrificed load, its a lot easier to get a neuromuscular "mind muscle" connection when your focusing on failing one muscle group at a time instead of two.

if your really smashing your back with real intensity you should be way to stuffed to train another muscle group after it anyway, but hey if you prefer that method than by all means.

So would you recommend Back/Tris and Chest/Bi?

[Maj0r]

Bi's after Back for mass. Seperate day for conditioning. Just eat and rest well and you'll be surprised how much volume your arms can really handle. Your rep scheme is all over the place. Keep the weight heavy and the reps low for your first few exercises and the rest between sets to a minimum. I would do this:
Barbell Rows 4x6-8
Deadlifts 3x6-8
Reverse Grip Pulldowns 3x6-8
Seated Cable Rows 3x8-12
Pulldowns 3x8-12 or Chins 3x Failure

Barbell Curls 4x6-8
Hammer Curls 3x6-8
Preachers 4x6-8
Incline Dumbell Curls or Concentration Curls 3x8-12

[SoggyChips]

^
Cheers that looks like a good routine