AWSOME back workout

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    AWSOME back workout


    I have been doing this back routine for about 5 weeks or so now. It has given my back (my most stubborn body part) great size increases in with and thickness. Just thought I'd post it.

    not including warm ups

    Pull ups 3-4 sets
    BB/T-bar rows 3-4
    underhand close grip PD's 2-3
    Cable rows 2-3

    I switch up the order, but always do cable rows last. I've been switching off between 8-10 and 6-8 reps.

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    Essentially what I do. I can not miss deads tho.

    The OR excercise is swapped week to week.

    1 - Wide Grip pull up
    2 - Dead Lift
    3 - Close grip (neutral) pull down OR Wide grip press downs
    4 - Bent over row OR corner barbell row
    5 - Wide grip (neutral) cable row OR Close grip cable row
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    My routine lately has been:
    2 sets top-deads
    3 sets BB Rows
    Chins(no sets just 24 reps)
    2 sets DB Rows

    My main change is that I have been following Max-OT principles and I have put on about 1/2" in 3 wks
    •   
       

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    thats because your doing pullups
    and they work wonders for the back
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    I've been doing...
    Deads
    bb rows
    pullups
    cable rows
    shrugs

    great improvements in thickness and width
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    I guess im the only one doing straight arm pushdowns .
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    triggs thats an ass
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    Quote Originally Posted by Unclemikejones
    triggs thats an ass
    Horny bastard try to stay on topic

    My favs = Lat Pulldowns (Reverse and wide grip I think wide hits it the best)
    Yates Rows
    Pull Ups
    Cable rows or Hammer rows

    I love doing back about as much as a fat kid loves cake
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    Quote Originally Posted by Grassroots082
    Horny bastard try to stay on topic

    My favs = Lat Pulldowns (Reverse and wide grip I think wide hits it the best)
    Yates Rows
    Pull Ups
    Cable rows or Hammer rows

    I love doing back about as much as a fat kid loves cake
    What are Yates rows?
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    Quote Originally Posted by bigstabile
    What are Yates rows?
    http://www.rustyiron.net/lifts.htm#YatesRows
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    I got a question...


    here is a question.

    I'm not a fan of DB rows. I dont know why, but I cant get the feel in my lats at all when I do this.


    A) can someone give me pointers on how to get a good feel with DB rows

    and

    B) is it ok to do BB underhand grip rows and T-bar rows in the same workout, or are the 2 too much alike?
  

  
 

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