please help me with back day...

[smoknjilly]

i usually do:

seated row
pullups
front pulldowns

3-4 sets of 8 as heavy as I can...

what else should I put in there?

I do deadlifts and hip extensions on leg day...

thanks!!

 

[SouthernBell]

My personal fav. and the one I found has done the best for my back is one arm bent over row. I abosoutly love it.


SB

 

[THeMaCHinE]

Couple variations for pull-ups:

Change your pullups from the bar to the frame of the cable system.

Try exploding your rep so that you can let go momentarily at the top.

Go wide if you usually go narrow, narrow if you usually go wide.

Grab the small parallel handle from the cable row, put it over the bar and do pull-ups to the sternum (arching back).

Static holds in various positions.


Other stuff:

Pin pulls (partial deads out of the rack from just above knee level)

High, one-arm cable rows w/ handle or tricep rope.

Low, one-arm cable rows w/ handle or tricep rope.

Straight-arm press-downs.

Cobra curls.

 

[SofaGeorge]

First, move deadlifts to back day. I finally made the switch... and deads do belong on back day instead of leg day.

There are only three back exercise that are worth a damn: deads, pullups, and bent over rows.

They should be the core of your routine.

 

[The Shadow]

Jillybean - I would suggest adding in stiff-arm pulldowns as the really help "teach" how to force the lats to contract

 

[spatts]

Jilly...what are you trying to do? Put on some size? Bring up a weakness?

How far is your back day from your leg day?

 

[smoknjilly]

back day is friday, leg day is sunday...so 2 days apart.

I am currently happy with my back now, I just have been doing those main things I listed for a while, so I was wondering what I could do to change up the routine, and maybe add a bit more definition. (if that is possible)

and...the backless top season is approaching

I wore a halter top on tuesday night when I went out and 3 people asked me if I was a trainer..so I guess I've been doing some things right!

 

[smoknjilly]

http://public.fotki.com/smoknjilly/smoknjillys_pictures/jillyback.html


thats the most recent pic I have of it..