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WTF are you doing on " Back day " ??????????
- Thread starter C0LUMB0
- Start date
bonacris
Banned
Weighted pull ups 6×10
Close grip pull downs 4×10
Underhand barbell rows 3×10
T bar rows 4x10
Single arm Db row 3x10
I do deadlifts and shrugs with shoulders
I do another exercise for lats but dont know the name of it. Like a straight arm lat pull down sorta thing
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Close grip pull downs 4×10
Underhand barbell rows 3×10
T bar rows 4x10
Single arm Db row 3x10
I do deadlifts and shrugs with shoulders
I do another exercise for lats but dont know the name of it. Like a straight arm lat pull down sorta thing
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MaxxReps
New member
Behind the neck pulldowns 4x12
Wide grip bw pullups 4x8
chinups 4x8
single arm narrow grip pulldown 4x12
narrow v-handle cable rows 4x12 (head forward, upper back rounded, handle to stomach)
bent over one-arm row (one hand on dumb bell rack, upper back rounded full range of motion) 4x8
barbell shrugs 3x12, 1x5
Wide grip bw pullups 4x8
chinups 4x8
single arm narrow grip pulldown 4x12
narrow v-handle cable rows 4x12 (head forward, upper back rounded, handle to stomach)
bent over one-arm row (one hand on dumb bell rack, upper back rounded full range of motion) 4x8
barbell shrugs 3x12, 1x5
C0LUMB0
Moderator
ha1a1
New member
Day1: alternating with 5x5 front squats
3x 6 Strict pullups with 3 sec pause at top and half way down
3 x 6 weighted pullups
Day2: Done after deadlifts
Push/pull with oh press
Kipping pullups 10 x 10
Day 3: done after chest
Seated cable row 3 x15
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3x 6 Strict pullups with 3 sec pause at top and half way down
3 x 6 weighted pullups
Day2: Done after deadlifts
Push/pull with oh press
Kipping pullups 10 x 10
Day 3: done after chest
Seated cable row 3 x15
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lots of pullups.. monkey bars, pull downs, single and double handed rows, bent over rows 1 plated with perfect form (are the shit), deads.
I love back days and am considering making it a single day split by itself to improve my front to back balance.
guys can bench 350 but they cant even row 80 and they wonder why they look like peacocks walking around the gym with their chests all popped open .. silly!!
I love back days and am considering making it a single day split by itself to improve my front to back balance.
guys can bench 350 but they cant even row 80 and they wonder why they look like peacocks walking around the gym with their chests all popped open .. silly!!
I love those. I call them lat pull downs. arms stay straight and you bring it down
bonacris
Banned
I looked at vids on youtube and they call it either standing lat Push down or straight arm lat pull down.. either way i love it them and cant really get a MMC with my back which I find hard to do for most back exercises
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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
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
Last edited by a moderator:
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.
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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.
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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
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
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
New member
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
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
New member
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.
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.
C0LUMB0
Moderator
good shit brother...thats some hard work right there.
Aussi muscle
New member
Wow that's pretty nuts but if anything I would add some deads in and do bi's another day
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.
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
New member
chins 2x max
pull-ups 2x max
deads 3x8
db rows 4x10
prolly add a couple sets of seated cable rows +/ pull downs soon
pull-ups 2x max
deads 3x8
db rows 4x10
prolly add a couple sets of seated cable rows +/ pull downs soon
Actually just made an instagram video about my back day. Goes as follows:
BB B/o Row 10x10 (light-moderate weight)
40 rest)
1-Arm DB row 105x12, 110x10, 115x10, 120x8, 125x8
Partner Tension Machine Row 8 reps resisted into 20 continuous reps free x3 working different grips (lighter weight)
T-Bar Row Descending reps from 8 (8,7,6,5...2,1) with a drop set after 1
DB B/o row to Wide Grip Lat Pulldown x4
Single Arm Machine Row burnout to finish (100 reps each arm)
Instagram- jmihalyfit
UC Exercise Physiology and Nutritional Sciences student
BB B/o Row 10x10 (light-moderate weight)
40 rest)1-Arm DB row 105x12, 110x10, 115x10, 120x8, 125x8
Partner Tension Machine Row 8 reps resisted into 20 continuous reps free x3 working different grips (lighter weight)
T-Bar Row Descending reps from 8 (8,7,6,5...2,1) with a drop set after 1
DB B/o row to Wide Grip Lat Pulldown x4
Single Arm Machine Row burnout to finish (100 reps each arm)
Instagram- jmihalyfit
UC Exercise Physiology and Nutritional Sciences student
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