I need Back width and tricep mass building exercises to complete my routinue (reps)

[Senor Awesome]

So I'm needing a tad of help improving my routinue for Back & Legs & Triceps.

Because of my right knee and yes, I've tried , but I can't do squats without pain.
I can deadlift and I'm still getting form down on that so I'm not stacked plates or anything crazy, so my right knee isn't all bad.

So bitchin' aside,

Here is my current routinues:

I have access to free weights, DBs or large objects if needed, but no machines.

Monday: Legs
Extensions: 3 sets 15,8,10,6, 8
Hamstring curls: 3 sets 12, 6, 10, 3, 5
Calf raises: 3x8
** need a heavy compound movement (can't do squats sadly)

Wednesday: Back & Biceps
DB Curls 3x8
Hammer Curls 3x8

DB Bent Over Rows: 3x8
Lying DB Row: 3x10
Deadlift: 3x3
* one more heavy compound lift would be ideal here (I'd like something that'll make my back wider )


Saturday: Bis & Tris
BB Curls (here because it's too much to put it on wednesday)

Triceps: Close Grip BB bench(obviously), Dips (are they good for mass) they seem to easy for that,

I need two more besides close grip bench..

Thanks and reps for help.

[lucasrd]

do weighted dips and tricep extensions or cable press-downs for tris. Also could do weighted pullups (close grip and wide grip) for back and bis.

I'm a big fan of the weight belt...strapping on extra plates is a great way to add mass...

[sLiPpErYwEt]

Are you doing dips like full body dips or are you doing dips with your feet on something and your lowering yourself off of a bench...?

[TeddyTank]

So I'm needing a tad of help improving my routinue for Back & Legs & Triceps.

Because of my right knee and yes, I've tried , but I can't do squats without pain.
I can deadlift and I'm still getting form down on that so I'm not stacked plates or anything crazy, so my right knee isn't all bad.

So bitchin' aside,

Here is my current routinues:

I have access to free weights, DBs or large objects if needed, but no machines.

Monday: Legs
Extensions: 3 sets 15,8,10,6, 8
Hamstring curls: 3 sets 12, 6, 10, 3, 5
Calf raises: 3x8
Leg Press: 3x10-15 or Smith Machine Squats: 3x10-15 or BB /DB Lunges: 3x10-15 Not sure what to give you for this, if you do lunges try walking ones if you have bad balance (like my self)
** need a heavy compound movement (can't do squats sadly)

Wednesday: Back & Biceps
DB Curls 3x8
Hammer Curls 3x8

DB Bent Over Rows: 3x8
Lying DB Row: 3x10
Deadlift: 3x3
Wide-Grip Pull Ups: 3x5-12 I can't stress how awsome Pull-Ups are for back width, i no from personal experience (would post pics but cba so just look at profile). And its compoud(ish.
* one more heavy compound lift would be ideal here (I'd like something that'll make my back wider )


Saturday: Bis & Tris
BB Curls (here because it's too much to put it on wednesday)

Triceps: Close Grip BB bench(obviously), Dips (are they good for mass) they seem to easy for that,

DB or BB PullOvers: 2x8
Close Grip BB Bench Press: 4x12 Main mass builder (so i've heard, did them today. Worked well)
Cable Pushdowns: 3x12-15 Try it with the metal bar thing thats like a V
[b]Kick Backs: 2x15[b] I picked these because they are really good for a finisher if you do them right, feel the burn!

-Now personally i dont really like dips, they have never worked for me. But for you, maybe
-You said that u do to much work? lol, please i do 20-25 sets a workout like today i did Bi's/Tri's, ended up doing 35-40 sets between both muscles so you can never do to much.

I need two more besides close grip bench..

Thanks and reps for help.

In Post

[Senor Awesome]

So I'm watching a video of reverse grip pulldowns http://www.shapefit.com/back-exercis...pulldowns.html

Would it be safe to use a BB kinda like an overhead press with the lat muscle connection?

[sLiPpErYwEt]

In Post

You should calm down with your sets man... really... who needs 15sets per muscle in one day? if you doing them right you should be able to get past 10-12 sets per muscle... are you contracting your muscle for a few seconds on every rep?

[Senor Awesome]

You should calm down with your sets man... really... who needs 15sets per muscle in one day? if you doing them right you should be able to get past 10-12 sets per muscle... are you contracting your muscle for a few seconds on every rep?

haha. I was gonna say..

I usally do 3-4 exersises. 3 sets of each. 9-12 sets total for me. I always follow Milos advice and contract at the peak of each rep.

[Senor Awesome]

Bumpin' in the USA...

Wednesday: Back & Biceps
DB Curls 3x8
Hammer Curls 3x8
DB Bent Over Rows: 3x8
Lying DB Row: 3x10
BB Row: 3x10
Deadlift: 3x3

So I added BB Rows... I get a pretty tight lat connection on that and enjoy them so that should work.

Gaining width to one's back is really about thick lats from (more so than not) wide grip exercises with a full ROM working the lats? Right? I mean, the reason pulldowns add width is serious lat work, or am I missing something?

Saturday: Biceps & Triceps

BB Curls 3x3
Close Grip Bench 3x10
SkullCrushers 3x8

So I decided to add SkullCrushers... I've had a bit of elbow trouble but it's better and I'll be careful with those. but they do add some serious mass.

light day, but gets the job done.

Any more say on Width of the back WITH BB or DB ?