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  1. #1
    Registered User RyzeLyftz's Avatar
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    Question Rate My Back Routine Please

    Hey everyone. This is my first post on the forums and I’d love some feedback/opinions on my back and biceps routine. This is something I’ve created over my years of working out.

    Deadlifts: 5x5 or 4x12 depending on whether it’s strength or size week.

    Bent Over Barbell Rows: 5x5 or 4x12

    Chin Ups: 5x5 (I weigh 265LBs, cut me some slack on the low Rep count.)

    Bent over Dumbbell Rows: 4x15

    Upright Rows: 4x12

    Bent Over Dumbbell Reverse Butterflies: 4x12

    Dumbbell Shrugs: 4x50

    Barbell Shrugs: 4x12

    Bicep Curls: 4x12

    Hammer Curls: 4x12

    Overhand Barbell Curls: 4x12

    That’s pretty much it. Thanks in advance for all feedback/comments.
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  2. #2
    Registered User air2fakie's Avatar
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    47 sets seems like a lot of volume. I'm assuming this is all in 1 day and 1x/week?
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  3. #3
    Registered User RyzeLyftz's Avatar
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    Yes usually I’ll hit Upright Rows, Shrugs and Reverse Butterflies on shoulder day as well though. My split is as follows:

    Mon-Back/Biceps
    Tues-Chest/Triceps
    Wed-Shoulders
    Thurs-Legs
    Fri-Arms
    Sat-Off
    Sun-Off
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  4. #4
    Registered User air2fakie's Avatar
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    Seems like a lot of volume, esp since you must have a ton of direct arm work when you add in the arms day. I'm assuming your other days have a similar amount of sets. But if it's working for you and you're making gains, then I guess keep doing it.
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  5. #5
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    Originally Posted by RyzeLyftz View Post
    Hey everyone. This is my first post on the forums and I’d love some feedback/opinions on my back and biceps routine. This is something I’ve created over my years of working out.

    Deadlifts: 5x5 or 4x12 depending on whether it’s strength or size week.

    Bent Over Barbell Rows: 5x5 or 4x12

    Chin Ups: 5x5 (I weigh 265LBs, cut me some slack on the low Rep count.)

    Bent over Dumbbell Rows: 4x15

    Upright Rows: 4x12

    Bent Over Dumbbell Reverse Butterflies: 4x12

    Dumbbell Shrugs: 4x50

    Barbell Shrugs: 4x12

    Bicep Curls: 4x12

    Hammer Curls: 4x12

    Overhand Barbell Curls: 4x12

    That’s pretty much it. Thanks in advance for all feedback/comments.
    Are you a professional bodybuilder using steroids? If the answer is yes, this volume might be appropriate.
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  6. #6
    49 going on 36 PurmaBulker1984's Avatar
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    What are your squat, bench and deadlift numbers.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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  7. #7
    Registered User jaxqen's Avatar
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    12 bicep sets
    8 trap sets
    3 types of rows

    Seems a little too much
    I am a beginner and I tried something similar just for one day... over 40 sets for back and biceps. Deadlifts, rows, pulldowns...
    It was too much for me, I couldn't do the biceps exercises after the back workout, not even with light weights.
    I was finished that day so I lowered the volume, sticking to more compound exercises.
    But if it works for you and you can recover well...

    From what I've read, you should do 60-120 reps for bigger muscles and 30-60 reps for smaller muscles.
    I guess this doesn't apply when you are doing bro splits and you need a higher volume.
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    Registered User MarsScorpio's Avatar
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    Why do dumbell rows and barbell rows in same workout? Why do dumbell shrugs and barbell shrugs in same workout? Seems to me not necessary. Why not rotate dumbells vs barbells week to week. Like some weeks I will do barbell shrugs and barbell rows, but other weeks I will use dumbells instead.
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  9. #9
    No help for this one.... Squid24's Avatar
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    Originally Posted by RyzeLyftz View Post
    Yes usually I’ll hit Upright Rows, Shrugs and Reverse Butterflies on shoulder day as well though. My split is as follows:

    Mon-Back/Biceps
    Tues-Chest/Triceps
    Wed-Shoulders
    Thurs-Legs
    Fri-Arms
    Sat-Off
    Sun-Off
    You must be stage ready with the volume you do, plus the low frequency of workouts.

    Although your arms and shoulders get hit just about every day except Sat and Sun...so 20" arms, I'm guessing?
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  10. #10
    Registered User RyzeLyftz's Avatar
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    They’re sitting around 18”. I’m bulked up though(265LBs) so I need to cut before I can hit a stage of any sort.
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  11. #11
    Registered User RyzeLyftz's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    What are your squat, bench and deadlift numbers.
    Flat Bench: 420LBs
    Squat: 405LBs
    Deadlift:515LBs
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  12. #12
    Registered User RyzeLyftz's Avatar
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    Originally Posted by n64bomb View Post
    Are you a professional bodybuilder using steroids? If the answer is yes, this volume might be appropriate.
    I wouldn’t say pro BB and I definitely don’t use steroids lol. But I’d like to consider myself seasoned for sure.
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  13. #13
    Registered User RyzeLyftz's Avatar
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    Originally Posted by MarsScorpio View Post
    Why do dumbell rows and barbell rows in same workout? Why do dumbell shrugs and barbell shrugs in same workout? Seems to me not necessary. Why not rotate dumbells vs barbells week to week. Like some weeks I will do barbell shrugs and barbell rows, but other weeks I will use dumbells instead.
    The main reason I do is because I use the Barbell for strength(I use 225LBs and hit that for Sets Of 5 Rows). Then the Dumbbells are for a really good squeeze and isolating each individual Lat.
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  14. #14
    Registered User RyzeLyftz's Avatar
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    Originally Posted by jaxqen View Post
    12 bicep sets
    8 trap sets
    3 types of rows

    Seems a little too much
    I am a beginner and I tried something similar just for one day... over 40 sets for back and biceps. Deadlifts, rows, pulldowns...
    It was too much for me, I couldn't do the biceps exercises after the back workout, not even with light weights.
    I was finished that day so I lowered the volume, sticking to more compound exercises.
    But if it works for you and you can recover well...

    From what I've read, you should do 60-120 reps for bigger muscles and 30-60 reps for smaller muscles.
    I guess this doesn't apply when you are doing bro splits and you need a higher volume.
    Well the upright row is more so for the traps/Middle Deltoids so idk if I’d really categorize them with the BB and DB Rows. I mainly do those at the end before Shrugs to kind of phase into the trap work before finishing up with the Biceps.
    Last edited by RyzeLyftz; 08-14-2019 at 03:14 AM. Reason: Typo
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  15. #15
    Registered User RyzeLyftz's Avatar
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    Originally Posted by Squid24 View Post
    You must be stage ready with the volume you do, plus the low frequency of workouts.

    Although your arms and shoulders get hit just about every day except Sat and Sun...so 20" arms, I'm guessing?
    They’re sitting at about 18” but I’m bulked up (265LBs) the main reason I do Overhand Curls is because I’m trying to beef my forearms up more. They’re strong but it’s hard to make them grow size wise.
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