Two back days each week?

[OddiBody]

First of all. I CAN'T DO DEADLIFTS due to lower back injury.

"What about having two back days a week? One for upper back, trapz and rear delts and one for lower back, lats and biceps?"

Workout 1
3x6 Bent-Over Rows
3x6 Dumbbell Row
2x10 Sitting Rows
2x10 Shrugs
3x10 Bent-Over Lateral Rises

Workout 2
3x10 Lower Back Machine (easy)
3x6 Weighted Chins
2x10 Front Pulldown
2x10 Dumbbell Curl
3x10 Consentration Curl

What do you think about this program? I have 1 Chest, Triceps day and 1 Leg day.
Front delts are trained either on chest day or at home.
Abs are trained once in a while.

[Serpens Aeon]

Twice a week is quite alright, although I'd consider ditching some of those exercises. Try this:

Workout A:
Bent-Over or Pendlay Rows: 3 x 3-5
T-Bar Rows: 2 x 6-8
Seated Cable Rows: 2 x 10-15
Barbell Shrug: 2 x 6-8

Workout B:
Goodmorning (lightweight): 3 x 12-15
Chin Ups: 2-3 x 6-8
LAT Pulldowns: 2 x 10-15
Face Pulls: 2 x 6-8

Or something like that. But don't go too nuts on the volume since your training frequency is doubled, and cut out some of the biceps work. If you must, just do two to three sets of barbell curls in the 8-10 rep range on one of those days, although with all the rowing and chinning you probably won't need to. Try going three weeks without direct biceps work and then see if you want to include it.

[OddiBody]

Thanks mate. It looks good. Probably will include a little bit biceps training but will go easy on the volume.
But what is Face Pulls? Have never heard about it before. Regards

[Serpens Aeon]

http://www.abcbodybuilding.com/exercise3/facepulls.htm

[hutch8]

Twice a week is quite alright, although I'd consider ditching some of those exercises. Try this:

Workout A:
Bent-Over or Pendlay Rows: 3 x 3-5
T-Bar Rows: 2 x 6-8
Seated Cable Rows: 2 x 10-15
Barbell Shrug: 2 x 6-8

Workout B:
Goodmorning (lightweight): 3 x 12-15
Chin Ups: 2-3 x 6-8
LAT Pulldowns: 2 x 10-15
Face Pulls: 2 x 6-8

Or something like that. But don't go too nuts on the volume since your training frequency is doubled, and cut out some of the biceps work. If you must, just do two to three sets of barbell curls in the 8-10 rep range on one of those days, although with all the rowing and chinning you probably won't need to. Try going three weeks without direct biceps work and then see if you want to include it.

I've notice that your lats Pulldowns, Goodmornings & Seated cable rows are done with reps ranging from 10-15, are these bodyparts slow twitching musles, I'm not against your workout, they're just fine. I only want to know if your lats are slow twitch fibres coz mine is. So hows your lats doing. If your lats are progresssing, maybe I'll try your workout too. Thnx

Hutch8