guys from last 6 months my back routine is
4 sets lets. pull down (front.) or 4 sets chinups (10 reps in all sets)
4 sets lets. pull down (back)
4 sets sitted rowing
4 sets T-bar rowing
4 stes single hand DB pulls or Dead lift
Now i feel i got stuck on same type of shedule and it has become quite boring as well ,Any suggestions how should i Design a new Routine?
You could do two things in my opinion one id reccomend buying the book encyclopedia of modern bodubuilding by the legend himself arnold schwarzenegger or you could try
lat pull downs underhand grip
bent over barbell rows
bent arm pullovers with barbell
and or one arm cable rows
I have done a majority of these and there are many more in the book I suggested above if you are new to bodybuilding like myself this book will be your bible hope i helped and stay strong dont give up on this sport
no offences buddy, but bent arm pull over rearly work for back its for chest.
and as far as books are concerned I have many of them including the Arnold's book but you cant really design a shedule just by having books ,I will surely try the other exercises you have mentioned.
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155 when joined dungeon now 170.
really i dont think that behind the head pulldowns do much that regular pulldowns dont do. id say to keep the regular pulldowns though. i also like to to do bent BB rows, which you can alternate with DBs to keep you from getting bored and keep your muscles from getting used to one excercise. i would definitly keep t bar rows, good for mass building and i personally like them a lot. i also really like closegrip pulldowns and reversed closegrip rows, ill also alternate these.
and i always start out every back workout with at least 5 sets of deadlift
Any pulling or pushing exercise behind your head is dangerous. On top of the RC damage, you take the emphasis off your lats and place them onto your lower trap fibers.
Really, you only need 4 exercises to work your back.
A high pull (such as a shrug for the upper trap fibers)
A horizontal pull (such as a row for the middle and lower trap fibers)
A vertical pull (such as a chin or pull down) for the lats
And a deadlift, good morning, or back extension for the erector spinae
Choose one of each and focus on them for 2-4 workouts, then switch to something new.
Br
__________________ Nimirum insanus paucis videatur, eo quod Maxima pars hominum morbo jactatur eodem.
ZiR RED has not been evaluated by the FDA.
ZiR RED is not intended to diagnose, treat, cure or prevent any disease.
This is a warning: I am not a Medical Doctor.
This means you can not turn your brain off when taking advice from me, and can not sue me.
gotta give it to red... 20 sets that you are doing is way too much volume. it looks like one of arnold routines lol . heres my favorite back workout
wide grip chins 3x failure
barbell row 3x 8-12
t-bar row 3 x 8-12 (w/barbell and handle from lat machine)
seated rows w/ wide grip bar 2xfailure
deadlifts i use every other week 3 x 3-9
also i do it last after my back is sufficiently warmed up. on the other week on non deadlift days i switch with down the rack db shrugs using 100 lbs ea then going all the way down to 20lb dumbells with no break
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where's the back double bi!! you cant have back pics with the back double bi!! lol, and yah what Zir said with the 4 categories of exercises is what I was going to say, but he worded it a lot nicer
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lol I take it as a compliment
