I dont think its possible to switch it up but this is what ive been doing for years...
Dumbell Rows
Lat Pulldowns
Cable Rows
Military Press
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06-03-2008, 10:31 PM #1
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06-03-2008, 10:32 PM #2
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06-03-2008, 10:35 PM #3
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06-03-2008, 10:46 PM #4
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06-03-2008, 10:47 PM #5
- Join Date: Dec 2007
- Location: Ontario, Canada
- Age: 34
- Posts: 1,934
- Rep Power: 2735
As if deadlifts havent been mentioned. They make back day my favourite day. Which is tomorrow!!
Anyways man, Military press is a Shoulder workout, ditch it.
Change lat pulldowns with wide grip chinups, pulling yourself up and down is always fun.Last edited by Skys-The-Limit; 06-03-2008 at 10:49 PM.
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06-03-2008, 10:48 PM #6
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06-03-2008, 10:49 PM #7
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06-03-2008, 10:57 PM #8
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06-03-2008, 11:11 PM #9
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06-03-2008, 11:16 PM #10
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06-03-2008, 11:25 PM #11
- Join Date: Mar 2008
- Location: Columbus, Ohio, United States
- Age: 39
- Posts: 60
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DB bent rows and Lat pulldowns are two of my favorites... so I wont ever get bored.
I also like doing lat pullovers with a single DB rather than an EZ bar.
And if you have a machine like this at your gym... try the different grip methods til you find something you like:
http://www.expertvillage.com/video/8...h-high-row.htm
Also try doing weighted pull-up with a mixed grip, then switching grip for your next set. Doing this seems to focus on one lat more than the other for a more intense feeling.
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06-04-2008, 12:01 AM #12
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06-04-2008, 02:28 AM #13
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06-04-2008, 02:57 AM #14
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06-04-2008, 03:34 AM #15
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06-04-2008, 03:44 AM #16
- Join Date: Apr 2008
- Location: Madison, Indiana, United States
- Posts: 111
- Rep Power: 200
here is my back routine,maybe you can find a few you like or try the whole thing?
deads,4sets x 8,6,4,4 reps ( if you can do more reps add weight)
bent rows(upper body@45deg angle) and bar hits hi on the belly.3x10-12reps
partial deads,2x10-12reps
lat pulls,4x10-12reps 1st close grip,2nd med,3rd wide,4th either wide or close.
t-bar rows,4sets x 12,10,8,6 reps (if you can do more reps add weight)
strapped dumbell rows, 3 x 10,8,6 reps the weight should be enuff that your grip would fail at around 6 reps without strapps.
shrugs,4 sets 1st around 20-50 reps 335lbs,2nd 10-12reps 545,3rd 10-12@650,4th 10-12@775 or 1-2@1000LBS
i swear if you do this kinda lifting and eat well,rest enuff,and get enuff protein your body has no other coarse of action other than to get big and thick!Last edited by bigerik; 06-04-2008 at 03:53 AM. Reason: forgot shrugs
Come on, Lets go!...LIGHT WEIGHT! BABY WEIGHT!
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06-04-2008, 05:38 AM #17
- Join Date: May 2007
- Location: United Kingdom (Great Britain)
- Age: 39
- Posts: 6
- Rep Power: 0
Replace Dumbell rows with Barbell Rows (over or under grip)
Lat Pulldown with Pull-ups (or use different bar (parallel, close grip etc)
Cable Rows (T-bar rows or 1 hand dumbell row)
ADD Deadlifts
Also you can reduce rest periods, change exercise order, change day, drop sets, forced reps etc etc
Loads you can do, but since you're bored, just try different exercises!Make Your Mind Work 4U, NOT Against U
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06-04-2008, 08:09 AM #18
get creative on that shiiit
warm up
freemotion machine
put the two handles on diff hights - the grab the handles and do rows in a squat position
then set the handles down to the bottom notch - grab handles, bend over - reverse flys
then do like a standing row, but stand a meter away from machine so itll be like a diff row cause ull be bringing it up to your chest
do rotator cuffs by doing medial and lateral rotation
lats with a diff grip bar
do chin ups wide grip but supine gripI felt a need to put this in my signature to show you my posse and who I roll with
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06-04-2008, 08:37 AM #19
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06-04-2008, 11:07 AM #20
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06-04-2008, 01:08 PM #21
I could see that. I switched to mixed grips a few years ago to take it easier on my right shoulder. Always kind of wondered what I was missing. I haven't noticed any asymmetry though, probably because I make sure to contract slightly toward my underhand side to balance it out a bit.
On a side note, the OP might want to give this workout a try
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06-04-2008, 01:59 PM #22
I use this as my encyclopedia of exercises, particularly when I need to switch things up...the first section is all back exercises and then moves on to other bodyparts:
http://www.abcbodybuilding.com/slide...id=16&subId=37Team Rousey
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