verve

ok this is my back workout,let me know of anything u would change,including the wrmup,order of exercises,and number of sets.back is probably my worst bodypart.also i want to give my rear delts a good workout,let me know if these exercises would cover that or if i should throw an extra couple in to work the rear delts.

15 mins rowing machine for warmup.i figured this is best because ur back is involved,rather than treadmill,ski machine and bike

2 sets wide grip pull ups 15-10
2 sets close grip pull ups 15-10
4 sets deadlift 12-10-8-6
3 sets of shrugs
4 sets barbell rows 15-12-10-10


i find hard to keep form good when doing barbell rows.i've only just started doing them though,so hopefully the extra control will come in time.i also use a machine to train lower back.only 4 sets,but seems to be enough as i am sore the next day, and my strength always increases in it.any thoughts on this ppl?

cheers

hackskii

That is ok but you can drop the shrugs for your shoulder day.
The 4 sets barbell rows that is bent over and not standing right?
I think that is ok.

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Scott


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T-man

I think that 15 mins warm up on the rower might be to long depending how hard you are rowing as you don't want to wear yourself out to much just warm up.

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Insanity

I would say 5-10 minutes on rowing machine, I think people tend to overdo warm ups on exercise machines really, I just do a couple of low weight sets on the exercise I'm gonna train with, no point wasting all that energy when you're gonna be doing intensive weights.

hackskii

I do 7 minutes.
Great for the lower back too.

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Scott


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verve

i do warm up for that long coz i was getting joint pains,so increased warmups to make sure i was warming up my joints enough.my speed is around 32 rpm,i normally sweat a bit doing it,but not much.when u say great for the lower back hacksii,do u mean great for warming it up or does it strengthen it as well?yes barbell rows are leaning over.should my back be paralell to the floor?when doing it i have my back a little bit above parralell.am i right in thinking that wide grip pullups are for the lats mainly,and close grip for the other back muscles?

robin_3_16

my back day is currently this
superset wide grip chins with pulldowns 3 sets
wide grip bent over row 3 sets
t bar rows 3 work sets
deadlift (done first)
shrugs 4 sets
bicep curl 2 sets!
it is alot i know but on shoulder day i do triceps and find that traps work better on back day
but i might have to change back to shoulder day i am doing alot back day at the mo
but i dunno really!

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Jock

T-Bar rows are awesome, they're such an underrated exercise.

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robin_3_16

amen, amen
i love them using the row pully under the bar!
great stretch on the way down

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Robin

Jock

http://www.exrx.net/WeightExercises/...ntOverRow.html

An example of good form.

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Musclehed

Definatly leave the shrugs for shoulder day.

Are you generally happy with your sets and reps?? I have done 5x5 for a long time and im not sure I will ever change. Volume seems optimum for me.

For my back I do

Lat pulldown
1 arm rowing

Bent-over barbell rowing
Seated cable rowing

OR

Pullover
1 arm cable rowing

T-bar rowing
Seated cable rowing

Every set is a superset of two exercises working the same muscle group. The first exercise in the superset is a big compound movement (e.g. bench press, squat, deadlift, row, even clean or snatch) and it's done for five reps using as much weight as possible. The second exercise in the superset is an isolation movement for the main muscle being worked in the first exercise. This second exercise is also done for five reps, but with a small load and a very slow tempo. About every month I swap between the 2 workouts. This works out to 100 reps per muscle :-)

I often throw in some wide arm pull ups (weighted) and some good mornings.

Jock

I think 5x5 is very hard on the CNS mate, it wouldn't hurt to have a break from it once in a while.

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Musclehed

Thats good advice bud. I always watch out for the tell-tail signs of CNS-overtraining, muscle spasms,insomia, high heart rate etc.

I think i can naturally handle a lot. This routine, low cals, low carbs, early morning cardio, and HIIT cardio. And no signs of overtraining.

I have never used messed around with my CNS with any steroids or prohormones.

Jock

Thats good mate, I find 5x5 hard but rewarding, but you gotta listen to your body at the end of the day!

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Sportsup

Personally, I'd cut shrugs.
I'd probably never do 15 Reps either (even on a warm up). Just my opinion.

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