A new BACK routine.

GlenDring · 01-30-2007, 03:46 PM

Hey guys and girls....

My back routine has been the same now for the last few months.

Could anyone share with me what they do so that I can try it tomorrow night for a change please?

Many Thanks

Glen

**Sparky_dustin** · 01-30-2007, 04:08 PM

4 sets---8-10reps Lat Pulldown
4 sets---8-10reps Bent over Barbell Rows
4 sets---chins to failure
4 sets---12-15reps Close Grip Seated Cable Rows
4 sets---8-10reps Shrugs (barbell or dumbell)

all exercises in the 8-10 rep range utilises the most weight you can handle for those reps. This routine worked pretty good for me for a while.

GlenDring · 01-30-2007, 04:11 PM

That is similar to what I've been doing but I've only been doing 3 sets and I haven't done any seated rows so I'll give your routine a go tomorrow night.

Thanks mate.

Glen

**Sparky_dustin** · 01-30-2007, 04:13 PM

Anytime bud, just out of curiousity do you normally train high reps or low reps?

GlenDring · 01-30-2007, 04:18 PM

Between 8 and 12. I increase the weight after each set though. Do you? Or do you keep the same weight for each set?

**Sparky_dustin** · 01-30-2007, 05:13 PM

I do increase the weight on each set usually, except for my back and chest, I usually stick to the same weight for all sets.
My legs I train differently than the rest of my body, its kinda hard to explain but I train them by feel. I dont stick to a set number of sets or reps I just go until I feel the weight doing its job...for example on Hack Squats I start with 270lbs(122kg) and keep adding a 45lb (20kg) to each side after each set and I usually finish with 810-900 pounds (408kg) and still getting 7-10 reps.

**AlteredBeast** · 01-30-2007, 10:49 PM

Thats cool so you can hack squat more than almost all of the pro's out there. Anyways, Here's what I do for back....
I Warm up properly with lat pull downs and pull ups then stretch a tad bit to feel the muscles.
First i start with Partial Deads. 15 first set
12 second set
10 third set
8 fourth set
15 reps with burn out
weight
Second set is barbell rows supersetted with hammer strength lat pull down. It looks like this:
1 set: 12 reps with barbell rows/6 reps w/ hammer pull
2 set: 10 reps w/ barbell rows-6 reps same weight hammer pulls
3 set: 8 reps w/ barbell rows-6 reps same weight hammer pulls
Next exercise: Dumbell rows
75: 15 reps
85: 12-10 reps
90: 10 reps
100 8 reps
Then upon finishing the last set i head to the seated cable row and start me first set with 8 reps
set 2: 8 reps
set 3: burn out with lighter weight.
Then I go to biceps and do those puppies. Keep in mind my endurance is alot stronger than most. I bike 30 miles or more 5 days a week so I have a threshold much stronger than most i've met. Not a put down to others I just haven't met anyone who can keep up.
As a matter of fact it's actually back day for me so peace out and tell me if you like what you see, cause i have other programs i've used in the past. peace man.

**AlteredBeast** · 01-30-2007, 10:50 PM

Oh yeah, All of my weight is pyramided upward so i'm constantly using heavier weights as the reps decline. Exception being to the hammer pulls and seated cable rows.

foodbag · 01-31-2007, 12:54 AM

For what it's worth you might try this. Usual workout one week, then nothing but deadlifts the next week, usual workout, only deadlifts, usual workout, only deadlifts, etc. week by week. Really trash yourself on deadlifts week. If you're not used to doing deadlifts ask someone in your gym who is familiar for advice on form & sets, tell them what you're doing dedicating one week on & one week off to deadlifts, and don'tlet them talk you into doing otherwise. Just stick to alternating weeks on deadlifts and your back will get just plain weird looking after awhile.

**True21** · 01-31-2007, 09:03 AM

Chins: 3 x failure
Deadlift: 4-5 x 3-5
Bent over rows with barbel: 3-4 x 6-10
Seated rows with a wide grip: 3 x 6-10

**Sparky_dustin** · 01-31-2007, 03:28 PM

Quote:

Originally Posted by AlteredBeast

Thats cool so you can hack squat more than almost all of the pro's out there. Anyways, Here's what I do for back....
I Warm up properly with lat pull downs and pull ups then stretch a tad bit to feel the muscles.
First i start with Partial Deads. 15 first set
12 second set
10 third set
8 fourth set
15 reps with burn out
weight
Second set is barbell rows supersetted with hammer strength lat pull down. It looks like this:
1 set: 12 reps with barbell rows/6 reps w/ hammer pull
2 set: 10 reps w/ barbell rows-6 reps same weight hammer pulls
3 set: 8 reps w/ barbell rows-6 reps same weight hammer pulls
Next exercise: Dumbell rows
75: 15 reps
85: 12-10 reps
90: 10 reps
100 8 reps
Then upon finishing the last set i head to the seated cable row and start me first set with 8 reps
set 2: 8 reps
set 3: burn out with lighter weight.
Then I go to biceps and do those puppies. Keep in mind my endurance is alot stronger than most. I bike 30 miles or more 5 days a week so I have a threshold much stronger than most i've met. Not a put down to others I just haven't met anyone who can keep up.
As a matter of fact it's actually back day for me so peace out and tell me if you like what you see, cause i have other programs i've used in the past. peace man.

Thats not a bad schedule I think I'll give it a try, my cardio isn't up to your par but its worth a shot anyway

Mygeeto · 02-01-2007, 06:32 AM

hey glen i just realised you name is spelt very similarly to "Glamdring" is this intended or was it coincidence?