this is what i do on days that i workout my back
3 sets of each, reps are 10 fail, 8 fail, 4-6 fail. i add weight each week.
wide pulldown, seated rows, bent over DB row (one arm at a time), hammer strength pulls
anything i should add or remove?
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03-13-2006, 01:41 PM #1
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03-13-2006, 01:45 PM #2
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03-13-2006, 01:48 PM #3
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03-13-2006, 01:55 PM #4
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03-13-2006, 01:57 PM #5
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03-13-2006, 02:05 PM #6
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03-13-2006, 02:08 PM #7
It looks fine, do you train your traps with shoulders? They are a huge muscle group. If not add in some shrugs.
If you have a lower back problem you should strengthen it by doing some light exercises for it. I would think that some light hyperextensions (especially reverse if you have the apparatus) or light good mornings would help you with your problem.
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03-13-2006, 02:38 PM #8
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03-13-2006, 04:08 PM #9
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03-13-2006, 04:52 PM #10
yup this is the routine. tommorow is day 1 BTW
each exercise is 3 sets, 10-8-(4 to 6)
exercises are in order that i do them
day 1- chest/back (flat barbell, incline barbell, cable flys, decline hammer strength) (wide pulldown, seated rows, Tbar pulls, hammer strength pulls) ***** changed now to DB rows, T bar pull, weighted pullups.***
day 2- legs & shoulders and abs (squats,leg press, calf raises, calf/ham flexxors)(- barbell upright rows, arnold press or military press, lateral raises, front raises, shrugs)
day 3- arms (barbell curl, reverse grip barbell curl, dumbell curls, skull crushers, rope pulldown, tri machine on arm at a time)
day 4 - rest
day 5 - repeat
feel free to add anything or take away what you dont find usefull. i do a lot in my chest because even though im up there in the weight with flat, im seriously lacking in the incline department.- Uli
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