My back day consists of:
3X pull ups till failure
3X8 widegrip lat pull down
3X8 v bar pull down
3X8 T bar row
3X8 seated cable row
May throw in a bit of dumbbell rows, what do you guys think?
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Thread: Back exercises
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01-25-2017, 02:22 AM #1
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01-25-2017, 02:57 AM #2
- Join Date: Dec 2016
- Location: Melbourne, Victoria, Australia
- Age: 21
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How many times week are you training?
Are you a beginner?
That many exercise variety is not necessary even if you've been training for years. Following a fullbody, then upper lower and then a p/p/l split would be the better option instead of training each body group once a week.
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Frequency & progresive overload > volumeHeavy Metal crew*
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01-25-2017, 10:28 AM #3
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01-25-2017, 10:32 AM #4
- Join Date: Feb 2015
- Location: Toronto, Ontario, Canada
- Posts: 33,530
- Rep Power: 219150
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01-25-2017, 11:15 AM #5
- Join Date: Mar 2013
- Location: Lagrangeville, New York, United States
- Age: 40
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Work a balance of your required volume around
FLOOR PULL- A deadlift and a Rack pull, if one stays high on there tbar row from the floor I may include this in this category
HORIZONTAL PULL- Barbell Row, Tbar Row, Dbell Row, seal rows, Seated Cable Row, Flat Hammer Machine Row
VERTICAL PULL- Pull ups, various grip pull downs
within these categories you can look to slightly differentiate the movements with small angle of pulls or width of grip.
My typical back work has 1 floor pull and 2 horizontal and 2 vertical pulls, with my rep sets scheme this is the appropriate volume for my training frequency/volume/intensity that allows me to recover..
OR YOU COULD JUST FOLLOW A BEGINNERS ROUTINE WHERE ALL THE WORK IS ALREADY DONE AND PROPERLY BALANCED FOR YOU. (PREFERED OPTION)Oct 2013- 4th Place Novice, 5th place Open NPC NY Grand Prix
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01-25-2017, 01:06 PM #6
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01-25-2017, 02:30 PM #7
If you're at the point where you've already done beginner routines for a few years and have developed parts of the body but are looking to bring up certain parts, then I would have a back day. If not, go with a good full body routine. As for a back specific routine, I think of it in terms of something for upper, something for middle, something for lower. Generally I stick with wide grip, some people switch between but I want those wide flaring lats primarily. My approach mostly becomes:
Pull up
Pull down
T-bar row
Bent row
Stifflegged good morning
Deadlift
These days i've shortened it a bit(deads/pullups/bent-arm pullovers/stiff-arm pulldowns) because I work multiple groups each day multiple times a week, but that's what I started with on back specific days.Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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02-07-2017, 11:47 PM #8
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