This is after 3 months of proper back training. In the past when I trained back, all I did was to go through the motion and instead of hitting my back, I used my rear delts but everything changed after I started to pull with my elbows which really helped me to activate my back and that is when I started to see growth. Here's my current back routine:
4 sets - Dumbbell Pullover superset straight arm pulldown. 4 sets - T-bar row
4 sets - High cable row
4 sets - Wide grip seated row
4 sets - Standing T-bar row
4 sets - Barbell row
4 sets - Dumbbell bent over row
4 sets - Seated close grip row
4 sets - Reverse grip pulldown
4 sets - Close grip pulldown
4 sets - Wide grip pulldown
I aim for 12 - 15 reps each set with no more than a minute of rest in between sets. Constructive feedback is appreciated. (:
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12-15-2014, 10:23 PM #1
15 years old 3 months back progress
Last edited by artofbrian; 12-15-2014 at 10:39 PM.
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12-15-2014, 11:33 PM #2
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12-16-2014, 01:09 AM #3
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12-16-2014, 04:19 AM #4
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12-16-2014, 10:58 AM #5
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12-16-2014, 11:19 AM #6
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12-17-2014, 12:49 AM #7
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12-17-2014, 05:04 AM #8
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