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Fitguy3030
New member
Deadlits: 4x8
Pull ups: 4xmax
Lat Pull Downs: 4x8-10
Bent over lat rows: 4-8-10
Lots of shrugs
Pull ups: 4xmax
Lat Pull Downs: 4x8-10
Bent over lat rows: 4-8-10
Lots of shrugs
WTF are you doing on " Back day " ??????????
- Thread starter C0LUMB0
- Start date
Quality Poster
New member
Weighted Chin-ups 4x 4-6
Bench Supported Rows 4 x 8-12
DB Rows 3x 6-10
Deadlifts Working up to a max set of 5
Behind the back Lat Pull downs 3 x 8-12
Bench Supported Rows 4 x 8-12
DB Rows 3x 6-10
Deadlifts Working up to a max set of 5
Behind the back Lat Pull downs 3 x 8-12
Mad Jasper
New member
Chest and giving bj's
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Hulksmash4
New member
5x10 weighted pull-ups
5x5-10 bent over barbell rows heavy
Standing lat pull down 3x8-10 (pronate)
Close grip lat pull down 3x6-10(supinate)
Db rows 3x6 heavy
Inverted rows (strongly suggest) 4x15
Back extensions. 3x10-12
Do this every week. Change it up some. Always keep pull-ups and bent over rows and inverted rows in. Doing it tomorrow. Look forward to it!
5x5-10 bent over barbell rows heavy
Standing lat pull down 3x8-10 (pronate)
Close grip lat pull down 3x6-10(supinate)
Db rows 3x6 heavy
Inverted rows (strongly suggest) 4x15
Back extensions. 3x10-12
Do this every week. Change it up some. Always keep pull-ups and bent over rows and inverted rows in. Doing it tomorrow. Look forward to it!
PearDog
New member
Seated rows-4x6-8
Wide pull down back-4x8
Narrow pull down frt-4x8
Narrow pull down frt-3x8 (sup)
Face pulls 3x8-10 +drop set x12
Dumbell rows 3x8-12
Depending on the gym population at the time I'll mix it up some and add/subtract excersises like back extensions, flys on the peck deck or maybe those straight arm push down things a guy at the gym calls Sweeps.
I don't have a lot of time so I have to keep moving.
Sent from my SAMSUNG-SGH-I317 using EliteFitness
Wide pull down back-4x8
Narrow pull down frt-4x8
Narrow pull down frt-3x8 (sup)
Face pulls 3x8-10 +drop set x12
Dumbell rows 3x8-12
Depending on the gym population at the time I'll mix it up some and add/subtract excersises like back extensions, flys on the peck deck or maybe those straight arm push down things a guy at the gym calls Sweeps.
I don't have a lot of time so I have to keep moving.
Sent from my SAMSUNG-SGH-I317 using EliteFitness
M
manchild2525
Guest
6x 15 pull ups
4x12 seated cable rows
4x8 cable pull downs
5x6 t-bar rows
2x10 good mournings ( warm up)
5x12-15 weighted back extensions
in and out in an hour tops!
4x12 seated cable rows
4x8 cable pull downs
5x6 t-bar rows
2x10 good mournings ( warm up)
5x12-15 weighted back extensions
in and out in an hour tops!
Brapbrap07
New member
Bent over rows parallel to the ground no cheating.
Lat pull downs
Reverse flies with cables
Deadlift
Light.biceps
learn and apply
Lat pull downs
Reverse flies with cables
Deadlift
Light.biceps
learn and apply
Aussi muscle
New member
•Pull ups - 2 x 15 warm up (assisted)
- 3 x 8-12
•Pull downs - 3 x 8-12
•Pull downs - 3 x 8-12 (reverse grip)
•Dead lift - 3 x 10-15
•Bent over rows 3 x 8-12
•Super set single arms rows 3 x 8 with seated CG row 3 x till failure
- 3 x 8-12
•Pull downs - 3 x 8-12
•Pull downs - 3 x 8-12 (reverse grip)
•Dead lift - 3 x 10-15
•Bent over rows 3 x 8-12
•Super set single arms rows 3 x 8 with seated CG row 3 x till failure
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