time to mix it up again (back routines)

[Ted Trendy]

whats everyone doing, monday i need to change it up agian. i prefer anything i can do with free weights as opposed to machines, but i'm looking for any ideas as always.

[sosso]

When I get home from my holiday, I'm probably going to do more of a bodybuilding style routine, but with all compound lifts. It will be split like this - Legs & shoulders, chest & upper back, lower back & arms / fun stuff.

 

For upper back I'll do barbell rows and pull-ups, maybe dumbbell rows, then lower back just deadlifts. Probably 3 x 6-8 reps for each. Also on the legs/shoulder day I'll be doing clean and jerks, which will hit the back too.

[Fallen_Horse]

For me it's just wide-grip pullups, chin-ups, and lat pulldowns. 3 sets of 8 on the pullups and 5 sets of 8 on the lat pulldowns. I will throw in some back extensions every so often as well...

[Ted Trendy]

thanks, anyone else wanna give me more ideas.

[VeganEssentials]

Rows, rows, and more rows! Barbell, dumbbell, a stack of 45 lb. plates, whatever you can get your hands on!

 

If you've been doing more vertical pulling for a bit (pull-ups, chins, pulldowns, etc.) then try changing to rows for a bit, or vice-versa. It's always good to change things up like that from time to time.

[Fallen_Horse]

Rows, rows, and more rows! Barbell, dumbbell, a stack of 45 lb. plates, whatever you can get your hands on!

 

If you've been doing more vertical pulling for a bit (pull-ups, chins, pulldowns, etc.) then try changing to rows for a bit, or vice-versa. It's always good to change things up like that from time to time.

 

Oh yeah I forgot my rows! I am a big fan of seated rows, but I hear great things about bent-over rows as well.

[xmetalmikex]

yeah rows are the best. Everyone should do them. especially the bent over barbell rolls. those will tear you up.