Do any of you split your back workouts up? Deadlift on its own day perhaps?
I've been thinking about putting Pull-ups/Chins on Bicep day. Bent Rows & Deadlift on another day.
about 70/30 pulldown/chin movements vs. rowing movements... maybe 60/40, I dunno.
first set is usually a pulldown/chin.
past couple weeks it's been
wide grip pulldown 3x20
rev grip wide pulldown 1-2x20
seated row with wide grip (pre-exhaust rhomboids) 2x20
seated row with v-handle 2-3x20
straight arm pulldown 3-4x15 (short rest between, kinda fst-syle)
machine shrug 3x20 (my c5,c6 and c7 have been fucked lately so I go easy on these.. in the past I'd do power-shrugs out of a rack with 6-7 plates for sets of 10... only thing that got my traps to grow)
machine rear-delt superset with 'face-pulls' with a band 3 sets of 15 plus 30 reps with the bands.
rare that I deadlift these days.. don't have much time for workouts, so not much time to set up the bars/plates, ect...