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Thread: Back training

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    Registered User icem4n84's Avatar
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    Back training

    Hi Guys,

    Just wanted to ask advice on whether my back training routine is enough to stimulate growth...

    So on my back day I do:
    Lat pulldown (I super set over hand wide grip, and underhand close grip) - 8 rep x 3 sets
    Barbell row (over hand) 6 rep x 4 sets
    Then I add these more for posterior deltoids and traps:
    Bent over one arm cable raises 8 x 3 sets (per arm) - super set with dumbell shrugs with 3 seconds hold 8 x 3 sets
    A variation of bent over one arm row with elbow flaring out and back to work rear delts 8 x 3 sets (per arm)

    On Biceps day I do (to work back area):
    Chin-ups 5 reps x 5 sets
    Plate raises (to overhead position) 20 reps x 3 sets
    Face pulls 8 reps x 3 sets

    Thanks
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