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Author Topic: back workout  (Read 2455 times)
chaos
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« Reply #25 on: March 13, 2012, 09:50:42 PM »

I'll set up the incline bench to an angle that allows me to put my head on the back pad and do these bent over with my body at 90 deg, keeps most of the momentum out of the movement that way, but not all so you can up the weight vs laying on the bench.
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Liar!!!!Filt!!!!
Mothballs
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« Reply #26 on: March 14, 2012, 01:27:43 AM »

Doing reverse DB flyes strict on an incline bench is humbling.

humbling but boy do they light your rear delts on fire.
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Overload
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« Reply #27 on: March 14, 2012, 06:55:25 AM »

Lately my back workout looks like this:

Chin ups - 3 sets of 12-15 reps adding weight when needed
One arm DB rows - 3 sets of 10-12 reps
Close grip underhand pulldowns - 3 sets of 10-12 reps
Db or Maching pullovers - 3 sets of 12-15 reps (optional)

Clean & Jerk, Power Cleans, Hang Cleans. I choose one of these three exercises each week as my first movement. I do 4 sets of no more than 3 reps and try to hit 80-90% of my 1RM only if my body feels good.


Cool
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chess315
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« Reply #28 on: March 15, 2012, 04:35:49 PM »

This is scapular retraction........So unless your laying flat on the pulldown seat and your chest is facing the ceiling. Its not scapular retraction. Scap retraction is crucial for shoulder health and keeping an antagonistic balance between the pushing and pulling muscles in your upper body.


I feel the best movement for that is the wide grip cable row dorian yates used. I have no machines to work with so thats the best I can come up with lol If I had hammerstrength machines I would use them some also.
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Mothballs
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« Reply #29 on: March 15, 2012, 06:54:14 PM »

I feel the best movement for that is the wide grip cable row dorian yates used. I have no machines to work with so thats the best I can come up with lol If I had hammerstrength machines I would use them some also.

Todays back workout

Pulldown- 3 warm up sets....3 sets of 6-10
One arm barbell rows 3 sets of 7-10
Straight arm pulldowns 4 sets of 8-12
Db Shrugs 4 sets of 8-12

Then did some light biceps.
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epicmass
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« Reply #30 on: March 20, 2012, 04:24:54 AM »

ive been getting great results with this workout lately


pulldowns
2 warm ups
2 work sets

deadlifts
1 work set

straight arm pushdowns (simulates machine pullovers)
1-2 warm ups
1-2 work sets





(rear delts and traps afterwards)

A good low volume back workout that can be done in 30mins or less. I'd prefer to put in a row movement in place of the pushdowns.
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wild willie
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« Reply #31 on: March 23, 2012, 08:05:18 AM »

I worked back last night.....good workout.....finished in 45 minutes:

lat pulldowns  3 sets  6-8 reps

db rows     2 sets   10 reps

Hammer Strength low rows  2 sets  10 reps

stiff arm cable pulldowns  2 sets   10 reps

partial deadlifts   2 sets  5 reps
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