There you go, after few months of training more or less efficiently, I have decided to share my routine to get your feedback.
Here is my typical back / Triceps routine:
(I usually modify it based on the feeling of the day but the core exercises are there)
Back (1min rest between sets):
Lat pulldown 3/4 * 10
Cable row 3*10
Bent over rows 3*10
Straight arm lat pulldown 3*10
One arm dumbell row 3*10
Sometimes Deadlift but i do not master the technique perfectly so i try to avoid it.
Triceps (1min rest)
Dips 4*10
Reverse cable pressdown superset with cable pressdown 4*12
Overhead rope extension 3*15
Dumbell bent over Kickback 3*10
Please comment on the above.
I usually get good pumps/DOMS in triceps but my back doesn't seem to like this routine as i experienced very little results so far.
Cheers
