My Back Workout

[juiced2damax]

My Back Workout

AK wanted me to post up what I've been doing for back days...Please feel free to throw in your 2 cents on what I can change if need be.

Warmup
Weight assisted Pull Ups---3 sets-----12reps

Cable Pull Downs with 2 Handles
Hands start pronated and as I bring my arms down I supinate my grip
4 sets---15 reps

One Arm DB Rows
3 sets-----12-15 Reps

Bent Over BB Rows with a combo of Deadlift
3 sets-----12-15 Reps
1 set------6-8 Reps

-------OR--------

Deadlifts
3 sets-----15 Reps
2 Sets-----8-10 Reps

Of course, I change things up quite frequently but this would be an example of one Back Days. Again, taking a look at my avatar, if there is something you guys think I should incorporate more please lmk.

 

[Package]

I like deadlifts myself, but i have rarely done them this year , i find they are great for hitting everything,but i tend to get into more of a "powerlifting mindset and putting up big numbers" instead of a high rep range.

 

[Willieman]

I have been doing one arm cable rows, and pull downs lately. Since there is no bar, the movement can be pull back allot farther. I have also been doing shrugs on the smith machine, which pulls at the back side of the trap more than the usual shrugs.

 

[A.k.]

i

I got to try the 1 handed ones how do you set this up? on what machine i cant figure it in my head for some reason? And thanks J2TM

 

[Willieman]

anything with the cable that connects at the top over your head, and at the floor...you want to make sure you get a full stretch...try alternating

 

[juiced2damax]

I got to try the 1 handed ones how do you set this up? on what machine i cant figure it in my head for some reason? And thanks J2TM

One arm Rows with dumbells...I usually go light with them and get a full range of motion.

 

[A.k.]

i

I mean the cable pull downs with 2 cables... that a special machine right? probably dont have 1 in my gym.

 

[juiced2damax]

I mean the cable pull downs with 2 cables... that a special machine right? probably dont have 1 in my gym.

Oh, yeah...that is a special machine that looks like a lat pull except it has 2 separate cables where you can attach the two handles...A similar movement like you would find on a hammer strength machine that has two handles you can pull down.

 

[s7v7n]

I have been doing one arm cable rows, and pull downs lately. Since there is no bar, the movement can be pull back allot farther. I have also been doing shrugs on the smith machine, which pulls at the back side of the trap more than the usual shrugs.

I can't concentrate on anything but that avy....damn!