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Author Topic: How does this back workout look?  (Read 703 times)
Nasty Nate
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« on: October 19, 2011, 12:28:38 AM »

Cut out my shoulder day, doing front/side delts w/ chest now and rear delts w/ back.

Deadlifts-5 sets
Cable Pullovers-3 sets
Wide-Grip Pulldowns-3 sets
Reverse-Grip Pulldowns-3 sets
T-Bar or Barbell Rows-3 sets
Bent-Over Laterals superset w/ Cable Face-Pulls-3 sets
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jpm101
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« Reply #1 on: October 19, 2011, 08:51:52 AM »

SuperSet
Hi-pull
Shrugs

SuperSet
Pullover
Pulldowns...middle & curl grip

Romanian DL

Should take care of the total back. Good Luck.
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F
Dr Dutch
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« Reply #2 on: October 20, 2011, 04:21:12 AM »

Think i'm covering everything with this?

Wide-Grip Pulldowns
Deadlifts
Reverse-Grip Pulldowns
T-Bar Rows

covering eveything, you could even drop the wide grip pulldowns...
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Donny
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« Reply #3 on: October 22, 2011, 09:25:03 AM »

looks ok...but....start to do chins with your bodyweight and if you canīt start with negatives only.
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Yev33
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« Reply #4 on: October 22, 2011, 12:38:08 PM »

If you're gonna be doing deadlifts in a back workout, I would put them at the very end. Your strength on deads will suffer very little if you put them at the end, plus you will feel it much more in your lats. However putting them towards the beginning will really cut down your poundages on the vertical pulling and especially rowing movements.
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Schmoff
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« Reply #5 on: October 22, 2011, 03:37:16 PM »

looks ok...but....start to do chins with your bodyweight and if you canīt start with negatives only.

yes, chins are my favorite

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tbombz
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« Reply #6 on: October 24, 2011, 12:01:57 AM »

what ive been doing lately



always stay shy of failure


warm up  2-3 sets barbell rows 45 degree angle lower back arched squeeze at the top 10 rep per set

pulldowns 2 warm up sets 10 reps each lower back arched no sway in the movement squeeze lats togetherat bottom of movement and hold for a slight pause, slow on the way up. 3-4 working sets reps 6-10 done in the same manner as warm ups just heavier weight.

deadlifts 3 sets  8-10 reps each keep lower back arched throughout entire movement, squeeze lats together at top of movement, slow on the way down fast on the way up.

cool down same as warm up


(rear delts and shrugs done afterwards)

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chaos
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« Reply #7 on: October 24, 2011, 06:14:13 PM »

If you're gonna be doing deadlifts in a back workout, I would put them at the very end. Your strength on deads will suffer very little if you put them at the end, plus you will feel it much more in your lats. However putting them towards the beginning will really cut down your poundages on the vertical pulling and especially rowing movements.
I always do deadlifts first, I've never noticed a significant drop in any other back movements.
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Liar!!!!Filt!!!!
Nasty Nate
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« Reply #8 on: October 24, 2011, 06:57:19 PM »

I always do deadlifts first, I've never noticed a significant drop in any other back movements.

Same. I actually get much more out of my back workout if I deadlift earlier because I get so focused mentally. Always been my fav exercise and i'm pretty strong on it. I typically go 135 for 10, 225 for 8, 315 for 8, 405 for 8, 495 to failure. When i was 12 weeks out i pulled 495 for 10 reps weighin 240lbs. I'm 3 weeks out now and weigh 202lbs but still managed 7 reps with it last week. I usually find the days where I don't deadlift my rows aren't as intense. When I go from deadlifting 500 to rows with 315 then the bar just feels lighter in my hands and im stronger.
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SaltShaker
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« Reply #9 on: October 25, 2011, 10:04:43 AM »

Cut out my shoulder day, doing front/side delts w/ chest now and rear delts w/ back.

Deadlifts-5 sets
Cable Pullovers-3 sets
Wide-Grip Pulldowns-3 sets
Reverse-Grip Pulldowns-3 sets
T-Bar or Barbell Rows-3 sets
Bent-Over Laterals superset w/ Cable Face-Pulls-3 sets


i personally will ditch the Reverse -grip pulldown, and add another row ( seated cables, one arm dumbell rows)
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