give me a good back workout... Reps

[Skinnyguy12]

Can you guys reccomend a good back workout Reps will be awarded. Thanks in advance

[jmonty]

hammer grip lat pulldowns 5sets x 5-10 reps
seated rows "
pullups, weighted if needed "

[Wolf(e)]

Eh... err... bent over DB and BB rows, pullups, chinups, deadlifts, one arm DB rows, reverse grip BB rows, hammer grip DB rows, lat pulldowns, seated cable rows, good mornings.. uhh.. thats about all i can think of really..

Maybe some bent over shrugs for good measure..

Don't know what kind of routine you want/have but you can pretty much pick and choose which of those to do in what order...

http://www.bodybuilding.com/fun/exer...le=Middle+Back

[hailfire777]

3 sets of good form pullups (weighted).

3 sets of seated rows, hands pronated

3 sets of bent over rows



thats all you need, thats all i do and i look better than all of you

[Hardkkore]

Originally Posted by Skinnyguy12

Can you guys reccomend a good back workout Reps will be awarded. Thanks in advance

What? 6.0 n only 160lbs??? Well, b4 you can think about adding size to ur back, you gotta make sure ur eating lots of quality protein, meaning lean protein; like 1.6 to 2 grams x your weight. As for carbs, forget about brown rice for now, but stick with white rice to see size.

For back, this is what I do, what works for me, and it's pretty intense and hardcore. This isn't for the weak or pussies; basically, dungeon-style workout baby:

1) 4 sets of wide-grip lat pulldown (15, 12, 10, 8) - targets the upper lats 2 u make u wider.
2) 3 sets of one-arm hammer-strength row (12, 10, 10) - targests mid to lower lat
3) 3 sets of one-arm dumbell row (10, 10, 10) - for thickness in the upper n mid back
4) 3 sets of barbell row (15, 12, 10) - for thickness in the mid to lower back
5) 2 sets of t-bar (12, 10) - lower back / not too heavy, kinda moderate
6) 3 sets of seated cable row (12, 10, 8) for overall thickness
7) 3 sets of deadlifts (12, 10, 8) - King of kings

If u don't get big, "then u ain't human" - Ronnie Coleman , lol

Live well n keep lifting!

[Stu Pidasso]

Hey man, it does not matter so much how many excercises you do but that you hit the back correctly

Pull up 3X10 or hang from the bar for 45 seconds three times.

Bent over row 4X10

Pull down with V bar 4X10

Reverse Fly 4X10

Low pull with reverse grip and using straight bar 2 Drop set to failure



Workout 2

1 Arm Row 5X8-10 Reps

Weighted Pull up 3X5

Low Pull with v-bar 4X8

Reverse Fly 4X10

I use the reverse fly on both days because the rear delt is the most neglected muscle in the shoulder. By improving this muscle you will possibly prevent many shoulder injuries.

[Powerbuilt]

The way I always begin structuring my macrocycle is by using 3 Lat exercises, 2 Mid-Trap exercises and one lower Back exercise. I'll chose from these Three pools:

LATISSIMUS DORSI: (Width)
OH Cable Rows - The OH lat pull down works the lats, rear deltoids, biceps, and forearms.
DB Pull Overs - lats, rear deltoids, triceps, chest and forearms.
Lat Pull downs - The lat pull down works the lats, rear deltoids, biceps, and forearms.
Chin Ups - The chin up works that same muscles as the lat pulldown (i.e. the lats, rear deltoids, biceps, and forearms).
BTN Lat Pull Downs - Lats, rear deltoids, biceps, and forearms.

TRAPS- (Thick)
T-Bar Rows - This exercise works the lats, spinal erectors, traps, rear deltoids, biceps, and forearms.
Seated Pulley Rows - This exercise is good for working the latissimus dorsi, spinal erectors, trapezius, biceps, and forearms.
One Arm Dumbbell Row - This exercise works the latissimus dorsi, trapezius, biceps, and the forearms.
BB Rows - This exercise works the lats, spinal erectors, traps, rear deltoids, biceps, and forearms.

Lower back (spinal erectors):
Deadlifts - This is one of the best power building exercises that you can do. Deadlifts work the spinal erectors, quadriceps, buttocks, hips, forearms, trapezius, lats, and abdominals.
Hyperextensions - This exercise is great for working the spinal erectors, buttock, and hamstrings.
Good Mornings - This exercise works the spinal erectors, buttocks, and hamstrings.
Pull Through – This exercise works the spinal erectors, buttocks, and hamstrings.


Here is a sample back day. This happens to be this macrocycle I'm on now.
Hammer Grip pull ups (weighted): SET 1 (6) SET 2 (6) SET 3 (6) SET 3 (5)
Pull Down SET 1 (6) SET 2 (6) SET 3 (6) SET 3 (5)
DB Pull Overs SET 1 (6) SET 2 (6) SET 3 (6) SET 3 (5)
"T" Bar Rows: SET 1 (6) SET 2 (6) SET 3 (6) SET 3 (5)
DB ROWS: SET 1 (6) SET 2 (6) SET 3 (6) SET 3 (5)
Dead Lift: : SET 1 (5) SET 2 (3) SET 3 (3) SET 4 (2)

Just did it today in fact..
BTW.. You actually have to have rep power in order to rep.

[hailfire777]

Originally Posted by Hardkkore

What? 6.0 n only 160lbs??? Well, b4 you can think about adding size to ur back, you gotta make sure ur eating lots of quality protein, meaning lean protein; like 1.6 to 2 grams x your weight. As for carbs, forget about brown rice for now, but stick with white rice to see size.

For back, this is what I do, what works for me, and it's pretty intense and hardcore. This isn't for the weak or pussies; basically, dungeon-style workout baby:

1) 4 sets of wide-grip lat pulldown (15, 12, 10, 8) - targets the upper lats 2 u make u wider.
2) 3 sets of one-arm hammer-strength row (12, 10, 10) - targests mid to lower lat
3) 3 sets of one-arm dumbell row (10, 10, 10) - for thickness in the upper n mid back
4) 3 sets of barbell row (15, 12, 10) - for thickness in the mid to lower back
5) 2 sets of t-bar (12, 10) - lower back / not too heavy, kinda moderate
6) 3 sets of seated cable row (12, 10, 8) for overall thickness
7) 3 sets of deadlifts (12, 10, 8) - King of kings

If u don't get big, "then u ain't human" - Ronnie Coleman , lol

Live well n keep lifting!

thats got to be the worst routine for someone not juicing ive seen..

your going to lose more mass doing this exercise routine than gaining.

[hvit]

Pendlay Rows
Lat Pulldowns
Pullups & Weighted Pullups

[Apollo 13]

any of you have any back pics?

[Namee001]

Heres my routine:Everything goes from light to super heavy set consist 10,8,6,4:
Wide Grip Lat Pull down
Barbell row
Reversegrip lat pulldowns
close grip cable row
hammer strength low row
deadlift
dumbell row
images:

[Uncle Junior]

Pull, row, dead. That's all I'll say until more than three reps are put up on offer.

[Uncle Junior]

Originally Posted by Namee001

Heres my routine:Everything goes from light to super heavy set consist 10,8,6,4:
Wide Grip Lat Pull down
Barbell row
Reversegrip lat pulldowns
close grip cable row
hammer strength low row
deadlift
dumbell row
images:

You're lean, and you look like you've put a lot of effort into your delt and arm training. Now is the time to start training your back, and gain some width and thickness.

[BBing_Addict]

here is my back routine:

-deadlift 3 x 12, 10, 8
-v-bar rows 3 x 12, 10, 8
-narrow grip lat pull down 3 x 12, 10, 8

that's it.

[Namee001]

Originally Posted by Uncle Junior

You're lean, and you look like you've put a lot of effort into your delt and arm training. Now is the time to start training your back, and gain some width and thickness.

arms came with ease, delt were hard earned like you said, as for a thick back maybe after summer and thats an uncertain maybe, my gym buddies are alway trying to get me to blow up my lats, but its not the look I want to attain imo, I just want a strong back and this is the results of workingout to that need.

[Latzilla]

deadlifts 3 sets
bent over rows 3 sets
lat pull downs to back of the neck 3 sets
chins 2 sets
shrugs 4 sets

[owenjudo2k5]

Chin-ups: 4 sets x 10 reps.
T-bar Rows: 4 sets x 8 reps.
Lat Pulldowns: 4 sets x 10-12 reps.
Cable Rows: 4 sets x 10 reps.
Deadlifts: 3 sets x 6 reps