Advice on back routine

  1. Advice on back routine


    I recently changed to working out each muscle group once per week. i hit back today and here's how it went.

    pull ups
    1) 8 reps @ BW (warm up)
    2) 9 reps @ 20lbs
    3) 8 reps @ 20lbs
    4) 8 reps @ 15lbs
    5) 8 reps @ 15lbs

    One arm rows
    1) 12 reps @ 65
    2) 12 reps @ 75
    3) 12 reps @ 75
    4) 12 reps @ 80

    I dont know what these are called... i guess narrow grip rows with BB? ( it's like t bar row but not with t bar)
    plates are 25's
    1) 12 reps @ 4 plates
    2) 12 reps @ 5 plates
    3) 12 reps @ 6 plates
    4) 10 strong reps @ 6 plates 2 reps cheat

    Wide grip lat pull

    1) 12 reps @ 150
    2) 12 reps @ 150
    3) 12 reps @ 160
    4) 8 reps @ 150

    Wide grip seated cable row
    1) 12 reps @ 8 plates
    2) 12 reps @ 10 plates
    3) 12 reps @ 10 plates
    4) 12 reps @ 10 plates.

    Does anybody have any advice on any other sort of workouts. Besides deads which i was looking forward to doing but gym was packed and couldn't find time to get in some deads due to space. i'm looking to put on mass not to be more cut. should i drop reps?


  2. Looks really high in volume in my opinion.

    DEADS - 1 warmup set, 2 working set 10-12 reps, 1 working set 6-8 reps

    Wide Grip pullups - 2 working sets 10-12 reps, 1 working set 4-6 reps (Added weight)

    Wide Reverse Grip Pulldowns - 3 working sets 10-12 reps

    DB Rows - 3 working sets 10-12 reps

    I stick to that for my basic framework. Every other week I add drop sets and/or super sets to that basic outline.

  3. cool thanks. ya i had originally wanted to stick with 3 working sets per exercise but once i switched to working each muscle group once a week (compared to twice) i was told to try more sets and i had also read that for mass you go for 10-12 or so but for strength keep the reps low like 4-6?
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  4. i use a similar set up...usually about 12-16 total sets...i would just try to vary grips and angles a little more.(underhand, close grip, wide underhand)

  5. oh ok. ya i dont really hit up too much underhand grip. are you suggesting to change up the grips and angles inbetween sets or exercises?
  

  
 

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