Upright row 8 x 3
Negative pullups(hard time on doing regular pups) 8 x 2
Lat pull 10 x 3
Tbar row 8 x 3
Hyperxtension 15 x 2
1 lowback
2 mid
2 lats
1 trap
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Thread: Critique this back&traps routine
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07-26-2011, 08:07 AM #1
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07-26-2011, 08:15 AM #2
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07-26-2011, 08:17 AM #3
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07-26-2011, 09:26 AM #4
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07-26-2011, 09:29 AM #5
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07-26-2011, 09:30 AM #6
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07-26-2011, 09:45 AM #7
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07-26-2011, 09:46 AM #8
i agree with the deadlift part, you should add them, but the trapezius are a major part of the back. http://www.muscleblitz.com/images/176df300.jpg.
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07-26-2011, 01:16 PM #9
triceps are with bis. sorry forgot to add arms on my previous post.
its back and traps/chest and shoulder/legs/arms
This is actually not the exact order I work with, I usually start with warmup then the heavy ones such as tbar and pullups. For traps I originally had shrugs + upright rows then I thuoght it would be too much volume so I removed shrugs.
Might actually do them again though, thanks
as I said, I had dls before; but due to lower back pain I stopped doing them for awhile
@all thanks for the input appreciate it
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07-26-2011, 01:18 PM #10
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07-26-2011, 01:23 PM #11
haha what. where is that rule? and did you notice you said dont do traps with back then do deads?
i dont dead for the same reason its not worth my lowerback hurting everytime i wanna work my lats. i was doing rack pulls for a little and those felt alright but didnt stick with them.
PERSONALLY i think the mother of all back movements is the one arm db row and if i were you i would focus on that because it works all elements of the back and supports the lowerback from strain.
also i didnt deadlift for 4 months but i concentrated on SLDL on legs day (275 for 10) and one arm row (100 x 10) and when i tried the deadlift again(4 months later) i went from 365 to 405 without ever incorperating them rituially.
if people love deadlifting them by all means its a great exercise but for great muscle development it isnt a staple and could be supplementedLast edited by Dgwear; 07-26-2011 at 01:31 PM.
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07-26-2011, 01:25 PM #12
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