order of exercises

Ap305 · 09-03-2007, 03:21 PM

today im going to do back. i was wondering if there is a certain order as to proceed my exercises. for example today this would be my routine:

bent-over barbell rows
wide grip pulldowns
good mornings
close-grip bent-over barbell rows (pulling only one side of the bar with the other end on the floor)
t-bar machine rows
lat pullups till failure

is there a certain order as to how i should do these like lats first followed by middle back and then lower back or vice-versa or does it even matter

**chrispghmuscle** · 09-03-2007, 03:25 PM

Performing your mass excersizes first will get the most outta your workouts..

Bent over rows
Tbar
Do CHINS instead of wide grip pulldowns

Do Seated Rows , or
One arm dumbell rows

Chris

Ap305 · 09-03-2007, 03:48 PM

thanks all change it up, with lat pullups and pulldowns are u supposed to squeeze your blades together or just focus on contracting the lats

**chrispghmuscle** · 09-03-2007, 03:56 PM

That is correct, try to simulate that your holding a basketball between your elbows when you are fulling contracted..

**chrispghmuscle** · 09-03-2007, 03:57 PM

Let your back to the work, not your biceps.. Mentally think about the lat muscles doing the work!!

Ap305 · 09-03-2007, 04:14 PM

so i dont squeeze my blades together? because ive seen bodybuilding videos and when they do their lat pulldowns i can tell they are contracting and squeezing their blades more than they are their lats as shown at the end of david's video:
YouTube - David Henry III

**chrispghmuscle** · 09-03-2007, 05:27 PM

Quote:

Originally Posted by Ap305

so i dont squeeze my blades together? because ive seen bodybuilding videos and when they do their lat pulldowns i can tell they are contracting and squeezing their blades more than they are their lats as shown at the end of david's video:
YouTube - David Henry III

Yeah that's what I mean, the natural movement will get your blades together..

Chris

**chrispghmuscle** · 09-03-2007, 05:32 PM

He's so thin skinned, that workout is slow and so controlled.. IMO, they can take all the posing out and keep the workout in there.

Mygeeto · 09-04-2007, 06:53 AM

Quote:

Originally Posted by Ap305

pull ups/chins - narrow grip
pull ups/chins - wide grip
bent over barbell rows
shrugs

and maybe deadlifts

see how you feel after that

done and done

firecrakjack · 09-04-2007, 12:55 PM

wide grip chin ups (under hand)? insaaaaaannneee....

make sure to use weight if you can do more than 10 pullups!