[XTRMMUSCLEMASS]

for a long time i have been doing Pull downs, deadlifts, barbell bent over row, close grip cable row for my back work outs and i really dont feel my back and i think it need more work, i wanna keep the deadlift, but you guys suggest any excercise with like sets and reps, im doing back 2nite Thanks

[Determined 08]

Pull Ups 4 sets to failure
Deadlifts: 1 warm up 4 working sets of 10, 8, 6, 4 reps (you can go for 2reps if you want)
Barbell Rows: 4 x 10
Lat Pulls: 4 x 10
Straight Arm Pull Downs: 4x10
Dumbell Pull Overs: 4 x 10

This is a pretty advanced workout and can be pretty hard/tiring. I usually do deadlifts around the fourth exercise cause its a hard exercise and it really hits the whole back well as you probably know. I pre exhaust my back and then smash em with deadlifts. I also put alot of lat work. You should have a thickness and a width day. This is a little of both. Any more questions let me know I have plenty of great routines

[KM]

I'd work in the rep range between 6-12 for the majority. For exercises of more compound, multi-joint movements, I'd put your rest times at 3 or so minutes. For exercises such as single-joint, a rest time of around 40-90 seconds. This relates to my routine, but focuses on the two types of hypertrophy.

For complete back development, you need:

Deadlift
High Pull
Low Pull
Shrug/Clean

Anything extra or duplicated is overlapping, so instead you could add volume and up your intensity. Even consider switching what you currently have.

So here's an example workout, a personal simple fav:

Barbell Deadlifts: 5x7-9
Wide Grip Pulldowns: 4x8-10
Barbell Row: 4x7-9
High cleans: 4x8-10

What you think, bro?

[The Master]

The best thing that works for me is:
1)Barbell Bent-over Row
2)Cable Front Pulldown
3)Cable Close Grip Pulldown
4)Dumbbell Bent-over Row
5)DEADLFIFT

For each exercise I go 2 warm up sets and 4 work sets...

Sometimes I like to start from the Cable from pulldown then go to the cable close grop pulldown and then Cable Seated Row..and the rest is the same(I just take out the Barbell Bent-over Row )

[youngmusclejock]

I would go with RackDead, Incline DB Row, Pullups and call it a day. 3-4 sets on each exercise with 6-8 reps. however I prefer to do a UP and LB split, it allows for a heavy and light day. you get different rep ranges and set ranges on the different days.. might want to look into it..

[XTRMMUSCLEMASS]

Originally Posted by KM

I'd work in the rep range between 6-12 for the majority. For exercises of more compound, multi-joint movements, I'd put your rest times at 3 or so minutes. For exercises such as single-joint, a rest time of around 40-90 seconds. This relates to my routine, but focuses on the two types of hypertrophy.

For complete back development, you need:

Deadlift
High Pull
Low Pull
Shrug/Clean

Anything extra or duplicated is overlapping, so instead you could add volume and up your intensity. Even consider switching what you currently have.

So here's an example workout, a personal simple fav:

Barbell Deadlifts: 5x7-9
Wide Grip Pulldowns: 4x8-10
Barbell Row: 4x7-9
High cleans: 4x8-10

What you think, bro?

what are high cleans i have never heard it,

[XTRMMUSCLEMASS]

Originally Posted by The Master

The best thing that works for me is:
1)Barbell Bent-over Row
2)Cable Front Pulldown
3)Cable Close Grip Pulldown
4)Dumbbell Bent-over Row
5)DEADLFIFT

For each exercise I go 2 warm up sets and 4 work sets...

Sometimes I like to start from the Cable from pulldown then go to the cable close grop pulldown and then Cable Seated Row..and the rest is the same(I just take out the Barbell Bent-over Row )

you do all that? no wonder you have a wide back

[mr_bhana]

I do:
3x10 Wide Pull ups/ you can do pulldowns if you like
3 x Rack Deads 4-8 reps (IMO a MUST)
3 x DB row/BB row
3 x Seated rows
3 x Shrugs or Cleans if you still have energy

[KM]

Originally Posted by XTRMMUSCLEMASS

what are high cleans i have never heard it,

Doesn't have to be dropped, nor started at deadlift position.

[XTRMMUSCLEMASS]

Originally Posted by Determined 08

Pull Ups 4 sets to failure
Deadlifts: 1 warm up 4 working sets of 10, 8, 6, 4 reps (you can go for 2reps if you want)
Barbell Rows: 4 x 10
Lat Pulls: 4 x 10
Straight Arm Pull Downs: 4x10
Dumbell Pull Overs: 4 x 10

This is a pretty advanced workout and can be pretty hard/tiring. I usually do deadlifts around the fourth exercise cause its a hard exercise and it really hits the whole back well as you probably know. I pre exhaust my back and then smash em with deadlifts. I also put alot of lat work. You should have a thickness and a width day. This is a little of both. Any more questions let me know I have plenty of great routines

tnx for this, cant wait to hit the gym tonight

[The Master]

Originally Posted by XTRMMUSCLEMASS

you do all that? no wonder you have a wide back

Yeah bro...I know it seems alot.But when you get used to it It's not a big deal..
This is the only way where I really feel my back...

Sometimes I even like to split it...
I'll go all exercies exept deadlift let's say monday and on Frieday I can do deadlifts and after the deadlift go for some Hamestring curels couse the muscle works during the deadlift aswell...

That's the way it works for me..

[ZackKnight]

I've heard them more referred to as "hang cleans" rather than high