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Thread: Back workout

  1. #1
    Member SilentWarrior94's Avatar
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    Back workout

    i am in desperate need of a good back workout. any suggestions. thanks. p'z.
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  2. #2
    Registered User Lats McGee's Avatar
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    wide grip pullups 4 x first set to failure, 12, 12, 12
    bent over rows(do em t-bar, with a barbell, or dumbells whatever you prefer) 4 sets
    seated cable rows 4 sets
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  3. #3
    Member Telly's Avatar
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    Bump on lats although i would replace seatedcable rows with deadlifts. Ya gotta deadlift for a good back
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  4. #4
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    Try this
    Wide grip pull downs 2 warm-up sets of 20 reps then 3sets of 8reps
    Bent-over barbell rows 3x8 reps
    Dead-lifts 3x8
    Close-grip seated cable rows(over-hand-grip) 3x8
    Dumbell rows 3x8
    Also rear cable laterals 3x8(best when worked with back)
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  5. #5
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    thats a bit too much..
    I was thinking more like :


    Deadlifts - 4 sets (5-10 reps, HEAVY!)
    Pull-Ups or Chin-ups or PullDowns (3-4 sets)
    Bentover Rows (4 sets)
    Another Row movement (3 sets)

    I'm going to try this workout in 2 weeks, what do you guys think of it? Also, I'm really WEAK in pullups, cant seem to pull myself...I'm not that fat either (5"11, 178 pounds, 12%bf) but it seems that I can't do more than 4-5 reps...any advice on building my strength for pullups??
    "Everything would have been geared for making my body able to withstand another small dose of iron on the bar for each exercise every week or two, even if it was just a few ounces. " -Stuart McRobert.
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  6. #6
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    Originally posted by CyberGod
    thats a bit too much..
    I was thinking more like :


    Deadlifts - 4 sets (5-10 reps, HEAVY!)
    Pull-Ups or Chin-ups or PullDowns (3-4 sets)
    Bentover Rows (4 sets)
    Another Row movement (3 sets)

    I'm going to try this workout in 2 weeks, what do you guys think of it? Also, I'm really WEAK in pullups, cant seem to pull myself...I'm not that fat either (5"11, 178 pounds, 12%bf) but it seems that I can't do more than 4-5 reps...any advice on building my strength for pullups??
    try using the assisted pull up machine for a while, concentrate on going slow and squeezing those muscles on the way up, you'll be able to do unassisteds in no time.
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  7. #7
    Member CharlieChalice's Avatar
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    1st wk: partial deadlifts 12,10,10,8- bent over BB rows(overhand grip)10,10,8-reverse close grip pulldowns 10,10,8- wide grip low cable row(overhand grip) 10,10,8
    2nd wk: bent over DB rows 12,10,10,8- wide grip pulldown(overhand grip) 10,10,8- close grip reverse low cable row 10,10,8- wide chin ups(overhand) 3 x 10.
    I alternate this for 6wks then change it up.
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  8. #8
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    A good way to build up your strength for pull-ups is doing heavy pull-downs. Keep doing whatever pull-ups you can though that is truely the best way even if you can only do 4-5
    You can achieve anything you put your mind to.
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  9. #9
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    3 sets wide grip chins/pulldowns- 6-10 reps
    3 sets bent over rows: 8-12 reps
    3 sets close grip chins or cable rows: 8-12 reps
    3 sets deadlifts: 6-8 reps

    thats a good back program that has done wonders for me
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  10. #10
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    It may seem like alot but i like higher volume back workouts and i train my biceps that day too this is what im on my way on doing now

    Warm up stretch
    Bent over rows using either (tbar,barbell,or dumbells) I switch every workout 3x8-10 or so
    Hammer strength free weight machines (not sure if you have them) 4x6-8 Heavy quick sets
    Pull downs widegrip infront and behind the head 2x10 each so 4 sets
    Cable rows close/wide grip 2x10 each lighter weight focus on contracting for this and above^
    Shrugs whatever you want to use i do them barbell for 3x10 or so then sets of 25 dumbell with high contraction and slow but w.e you want.
    Deadlifts i do on my leg days because i do legs and core in one day i also do lower back on leg days.
    To burn yourself out do pullups wide till you cant really move then do 2 more do this 2 or 3 sets

    And yeah i know aot of volume but alot of volume works for me idk just my 2cents
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  11. #11
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    Thsi works for me.

    Wide grip chin ups- 4x8-10
    Reverse grip bent over BB rows- 4x8-10
    Low cable rows-3x10-12
    One arm rows-3x10-12
    Hyperextenions-3x-15
    It's time to get NASTY!
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  12. #12
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    Originally Posted by Lats McGee View Post
    try using the assisted pull up machine for a while, concentrate on going slow and squeezing those muscles on the way up, you'll be able to do unassisteds in no time.
    x2, This is what I did and it worked. I started out doing 3 sets of 10 assisted and each week progressed a set and lowered the assisted weight. I got to 5 sets of 10 and then switched over to unassisted. Started with doing how many I could and worked my way up.

    Another thing you could try is get a partner and after you have done every rep you can, have your partner assist you with the rest if say your looking to get 10 reps.

    I started with only being able to do 3 set of 4-5 with bw. I got my first set of 10 this past tuesday and followed that up with a set of 8.5 and a set of 7. Goal is to get 3 sets of 10.
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  13. #13
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    Originally Posted by CyberGod View Post
    thats a bit too much..
    I was thinking more like :


    Deadlifts - 4 sets (5-10 reps, HEAVY!)
    Pull-Ups or Chin-ups or PullDowns (3-4 sets)
    Bentover Rows (4 sets)
    Another Row movement (3 sets)

    I'm going to try this workout in 2 weeks, what do you guys think of it? Also, I'm really WEAK in pullups, cant seem to pull myself...I'm not that fat either (5"11, 178 pounds, 12%bf) but it seems that I can't do more than 4-5 reps...any advice on building my strength for pullups??
    This workout looks pretty good. I'd keep the deadlift reps on the lower end of 4 or 5.
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  14. #14
    Registered User TPB03's Avatar
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    I do lat pulldown, deadlifts, seated rows.
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  15. #15
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    do you guys think this is too much?

    3 sets of dead lifts 12,10,8 * 2 warm up
    3 sets of lat pull downs 12,10, 8
    3 sets of bent over rows 12, 10, 8
    3 sets of pullovers 12,12,12

    Im trying to put on size, maybe change my rep range?
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  16. #16
    Registered User Vietgoboi's Avatar
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    Originally Posted by Try.Hard View Post
    do you guys think this is too much?

    3 sets of dead lifts 12,10,8 * 2 warm up
    3 sets of lat pull downs 12,10, 8
    3 sets of bent over rows 12, 10, 8
    3 sets of pullovers 12,12,12

    Im trying to put on size, maybe change my rep range?
    Try 3-4 sets 5-10 for hypertrophy (size).

    I got this from Exercise forum sticky
    Search under Q: How many sets and reps should I do of each exercise?
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  17. #17
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    Originally Posted by Vietgoboi View Post
    Try 3-4 sets 5-10 for hypertrophy (size).

    I got this from Exercise forum sticky
    Search under Q: How many sets and reps should I do of each exercise?
    alright tight, but exercises are on point? hitting all points of back?
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  18. #18
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    Rower and lats
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  19. #19
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    I dualed my back and tri's today. Unfortunately I can't do everything I want because of limited time from when the gym opens until class starts, but here's what I did..

    1) Bench Dips, 2 sets to failure with legs locked straight out
    One-Arm rows, 2 sets of 10 reps with an 85lb dumbell
    2) Tricep Kick-backs, 2 sets of 15 with 25lb dumbell
    Rowing Chair Narrow grip(not sure name), 2 sets to 15, changing weight to achieve perfect form
    3) Lying EZ-Bar extensions, 2 sets to 15
    Romanian Deads, 2 sets to 15
    4) Throw the Bomb, 2 sets to 15
    Wide Grip Rowing Chair, 2 sets to 15 with minimal body movement
    5) Rope pushdowns, 2 sets to 20
    Lat Pulldowns, 2 sets to 10


    Each number is a superset
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  20. #20
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    start and end all back workouts with 3 sets of pull-ups
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  21. #21
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    Originally Posted by CyberGod View Post
    thats a bit too much..
    I was thinking more like :


    Deadlifts - 4 sets (5-10 reps, HEAVY!)
    Pull-Ups or Chin-ups or PullDowns (3-4 sets)
    Bentover Rows (4 sets)
    Another Row movement (3 sets)

    I'm going to try this workout in 2 weeks, what do you guys think of it? Also, I'm really WEAK in pullups, cant seem to pull myself...I'm not that fat either (5"11, 178 pounds, 12%bf) but it seems that I can't do more than 4-5 reps...any advice on building my strength for pullups??
    ^^ this routine looks pretty good. I'd go with that.
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  22. #22
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    My Back routine atm:

    Wide Grip Chinups 4 sets
    Pullups 3 sets
    Bent Over Barbell Rows 3 sets 6-10
    Seated Cable Rows 3 sets 6-10
    Cause back in School we are the leaders of ALL!!!
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  23. #23
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    Originally Posted by ColdCut View Post
    ^^ this routine looks pretty good. I'd go with that.
    **** you Cold cut. Youre as big of a jackass as there is. Its my turn to put you in your place!

    Nice beer gut BITCH. Ive got an 8-pack, you'll never have one.

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  24. #24
    Registered User ColdCut's Avatar
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    Originally Posted by henmaniac87 View Post
    **** you Cold cut. Youre as big of a jackass as there is. Its my turn to put you in your place!

    Nice beer gut BITCH. Ive got an 8-pack, you'll never have one.

    ahahahahahahahahaha
    Um...okay? I never remember saying I was ripped, I am however much stronger than you. Don't see the relevance to this thread.
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  25. #25
    Workin' Stabilizers Skidmarx's Avatar
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    The following works for me. I need to do pullups first, before I get weak.

    Pullups x 3
    BB rows x 3
    Hammer chins(parallel close grip) x 2
    T-bar or 1arm db rows x 2
    Rack pulls or deads x 3
    Rear laterals x 2

    Sometimes I'll throw some bb shrugs in there.
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  26. #26
    Registered User AnTsiP's Avatar
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    Originally Posted by SilentWarrior94 View Post
    i am in desperate need of a good back workout. any suggestions. thanks. p'z.
    try my back workout...

    dead lift 4x (12,10,8,6 reps)
    bent over barbell rows (3x 10,8,6)
    bent over dumbell rows (3x 12,10,8)
    tbar rows (3x 10,8,6)
    wide grip pull ups (3x until failure)-- good finisher

    Anyone else critique my back workout would be appreciated
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    Registered User Moe_Howard's Avatar
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    Deadlifts will do a back good.
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  28. #28
    This Space for Rent RockCrab's Avatar
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    Originally Posted by AnTsiP View Post
    try my back workout...

    dead lift 4x (12,10,8,6 reps)
    bent over barbell rows (3x 10,8,6)
    bent over dumbell rows (3x 12,10,8)
    tbar rows (3x 10,8,6)
    wide grip pull ups (3x until failure)-- good finisher

    Anyone else critique my back workout would be appreciated
    Strong quote necro. I'm sure he figured it out 8 or 9 years ago. If not, and he hasn't given up, I wouldn't recommend three movements that are nearly identical. Keep one and maybe add shrugs, unless you'd rather keep them with shoulders. Hard to give a more fair critique without knowing goals and stats.
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  29. #29
    Registered User BEYONDTHESWEAT's Avatar
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    pullups, deadlift, Narrow grip lat pulldown, seated row, shrugs

    Originally Posted by SilentWarrior94 View Post
    i am in desperate need of a good back workout. any suggestions. thanks. p'z.
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  30. #30
    Registered User gymmboxx's Avatar
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    My back workout consists of:

    1) warm up (pull up 3 sets to failure each set)
    Rest only 30 sec~1 minute in between to get the blood really pumping for greater effect.

    2) wide-grip lat pull down (3 sets increasing weight & maintaining reps of 6~10)

    3) dead lifts (3 sets increasing weight & focusing on more squeezing then reps. But be sure to hit at least 5 rep minimum.
    **** no point forcing yourself to do just 1 rep.****

    4) reverse grip barbell bent over row. (3 sets increasing weight & maintaining rep within 8~10)

    5) seated cable row. (3 sets focusing more squeeze in the inner lat & increasing the weight each set.)
    ** I tend to do this by activating the negativity effect**
    Pulling the bar near to my chest & letting it go slowly.
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