WTF are you doing on " Back day " ??????????

[me1702]

A. 3/4 deficit deadlifts Tempo 30x0 5x8
Rest 90sec

B. wide grip pull ups. Tempo 30x0
6x6
Rest 30 sec

C. Bent over overhand barbell. Tempo 3010
4x12
Rest 60 sec

D. Overhand seated row. Tempo 10/oxo
Rest 45sec

E. 1 arm DB row Tempo 3010
1x8-8-8-98
No rest and alternate between arms


Now down and dead and sleep

 

[beastoneday]

Hit twice a week.
First day
Reverse grip lat pulldown 4x10
Wide grip lat pulldown 4x10
Reverse grip bent over row 4x10
Normal grip bent over row 4x10
Meadow? Rows 3x10

Second day
Sumo DL 6x depends
Chin ups 3x10bw
Pull-ups 3x10bw
Back extensions 3x bw-45
Seated ISo row 3x10
High row machine 3x10

 

[Creepusmaximus]

Depends on what I feel like, I rotate a lot on back day.
Staples include barbell row, I go almost 90 degrees to the floor and I think that is the best all around exercise for the back.
T-bar rows
Various pull ups at different width
High cable row, low row
Deads
With the smith machine I do basically a reverse push up at about 90 degrees feet up on a block. Not sure what they're called
Good mornings
I never touch a dumbbell for back it works as whole.

 

[chico503]

4x10 wide grip pull ups
4x10 close grip pull ups
4x10 hammer grip pull ups
4x10 chin ups
4x10 seated rows
4x10 bent over barbell rows
4x10 dumbell rows

i also do biceps on the same day

 

[C0LUMB0]

4x10 wide grip pull ups
4x10 close grip pull ups
4x10 hammer grip pull ups
4x10 chin ups
4x10 seated rows
4x10 bent over barbell rows
4x10 dumbell rows

i also do biceps on the same day

good shit brother...thats some hard work right there.

 

[Aussi muscle]

4x10 wide grip pull ups
4x10 close grip pull ups
4x10 hammer grip pull ups
4x10 chin ups
4x10 seated rows
4x10 bent over barbell rows
4x10 dumbell rows

i also do biceps on the same day

Wow that's pretty nuts but if anything I would add some deads in and do bi's another day

 

[chico503]

i do dead every now and then sometime i forget sometime i'm to fucked. i really want to get that 3d look to my back.

 

[LostCauze]

Volume day
Lat pull down 10×10
Bb row 5 sets 10 reps
Rope lat pulls 5 sets 10 reps

Heavy day
Bb row 3 sets 5 reps
Lat pull 3 sets 8 reps
Sumo deads 3 sets 5 reps


Sent from my SM-N900T using EliteFitness

 

[trillj0sh]

Just had back day today.

Deadlifts: 135lbs 10, 185lbs 10, 225lbs 10, 275lbs 6

Stiff leg deadlifts: 135lbs 10, 10, 155lbs 10

Rows: 135lbs 10, 10, 10

Lat pull downs: 100lbs 10, 115lbs 10, 130 lbs 10, 145lbs, 6

Behind neck pulldowns: 115lbs 10, 10, 10

Lawn mower pulls: 55lbs 10, 60lbs 10, 65lbs 10

And i do pull ups everyday on my iron gym at home. Prbly about 100 a day in increments of 10-15 for wide & extra wide-grip and 15-20 for chin-ups & bicep grip.

 

[robertoblanco]

chins 2x max
pull-ups 2x max
deads 3x8
db rows 4x10

prolly add a couple sets of seated cable rows +/ pull downs soon