Post your current back routine

[Beast4Life]

As the title says...

[scals17]

Pull-ups: 2-3 sets to warm-up
Lat Pulldowns ss w/ Straight Arm Pulldowns: 4 sets
DB Rows: 3-4 sets
BB Rows: 3-4 sets
Rack Pulls/Deadlifts: 3 working sets
Seated Row: 3-4 sets
Shrugs: 5 sets

Those are the main exercises I've been using. I throw in T-Bars for a variety from week to week. The order changes, and the reps are from 6-15.

[Pokoritel]

Sunday-
Barbell Rows
T Bar Rows
Dumbbell Rows
Goodmornings

Thursday-
Wide Grip Pull Ups (weighted)
Close Grip Lat Pulldown
Dumbbell Pullover
Seated Cable Row
Reverse Hyperextensions

[npeezy]

-pulldowns -4sets
-standing straight bar cable pullovers -4sets
-barbell rows -4sets
-deadlifts -4sets

every other week i alternate deadlifts and rackpulls

[Mack-]

close grip chins - as many sets as neccasary until I reach 50

Barbell rows - 4 sets x 15, 12, 10, 8

dead lifts 5 sets x 15 , 12, 10, 8, 6

Super set : Dumbbell rows with hammer strength pull downs 3 sets 8-12

[Redjeep]

-Wide grip pull ups

-bent over barbell rows

-close grip lat pull down

-dead lifts

-hyper-extensions

[Tempus]

Sunday- Powercleans (5x5)

Monday-Bent over barbell rows (5x5)

Wed - Bent over barbell rows (5x5)
(optional) lat pulldowns (4x10)

Friday - Bent over barbell rows (5x5)
Deadlift (5x5 3 weeks, 1RM on the 4th)

[born0withno0soul]

mine usually changes up. i do deadlifts every other week. i sually start with a variation of lat pull downs and then cable rows for warmups. then move to deadlifts. then yates rows and t-bar rows. then another variation of lat pulldowns

[jeff00z28]

this is just an example but i deadlift every other week. On deadlift i do 3x3 one week, 2 weeks later 5x5, 2 weeks later experiement w/ strenght. i do sldls too unless im doing 5x5 cuzz that kilils me. Also i do biceps on the non deadlift weeks.

week 1
deadlift
t-bar rows

week 2
pulldowns
seated rows
dumbell rows
dumbell curls
preacher machine curls

[BryanSmash!]

Deads...then rows.

[AllSheWrote]

Wide grip chins, however many sets it takes me to get to 60
Underhand Barbell rows x 4 sets
T-bar rows x 5 sets
Seated Cable Rows x 5 sets
Reverse delt flyes x 4 sets
Underhand close grip pulldowns x 4 sets

usually save the deads till leg day, my back is usually beggin for mercy already.
Add in a couple sets of standing ez-bar curls and you got yourself a hell of a back workout.

[GorillaGenetics]

deadlift
sumo deadlift
lat pull down
t bar row
reverse flys
reverse row

[sanga]

Deadlift 20-15-12-10-8-6-4-10-10
Bent rows 4 x 8-10
Close grip pulldowns 3 x 8-10
Chins (if any energy left) 3 x 8-10
Reverse hyperextentions 3 x 15

[Moggo]

I usually mix it up week from week. Never the same. Like to shock the body. But.. ROWS ROWS and more ROWS

[RoJoHen]

Deadlifts
Lat pulldowns, into wide-grip pull-ups for my last set or two
Bent-over DB rows
Bent-over BB rows or T-bar rows
Shrugs

[Jonisocool]

Man havent been on in forever.

Deadlifts x 3 sets
Wide ass Pullups - bodyweight x 25, x 3 weighted sets
Bent over DB Rows x 4 sets
Machine Isolateral High Rows x 3 sets

and sometimes rear delts.

Almost like RoJoHens first half. Cept I do shrugs on shoulder day, and rear delts on back.

Followed by a nice PW meal and nap.

[Cellerator65]

Definites:
BB Rows
Deadlifts
T-Bar

Optional:
Pullups
DB Rows

[mritter3]

here is my current back routine

close grip pulldown 1 warm up and 4x8
deadlift 4x10
bb row 4x10
pull-up 3xfailure
t-bar row 4x8

definitely feel it over the next few days.

[theharjmann]

this is what i did yesterday:

4 working sets of pullups (3 sets for 5-8 reps then one set of 25 reps)
3 working sets of bent over barbell rows (5-8 reps)
1 triple drop set of deadlifts (400lbs for 8 reps followed by 310 for 8 reps followed by 225 for 10 reps)

.....after a 5 minute rest!

3 working sets seated hammer strength one arm rows (8 reps each arm)
3 working sets reverse hyperextensions (12 reps)
3 working sets bodyweight pullups (12-6 reps...i fatigued towards end!)


A lot of sets, but i got it all done within one hour...mustve burnt a lot of fat and i cant sit straight today!

peace

[Retrorocket]

wide chins 3 X 8
t-bar 3 X 8
seated rows 3 X 8
deads 3 X 10 every other week heavy 3 X 3

optional DB rows 3 X 10

[SQUAT or DIE!]

goodmornings
barx10
95x10
135x8
225x6
135x10

rack pulls
135x20x4
and some triples..

[Wrestling Freak]

My back workout changes every time I train it, but this is what I did on Monday for my most recent back workout...

Deads from the floor supersetted with rack pulls from knee level:
135X10, then 135X10
225X10, then 225X10
315X10, then 315X10
405X10, then 405X10
455X10, then 495X10...done with standard deads, continue with rack pulls...
585X8
675X7
765X6
855X5

Jailhouse T-bar rows:
One 45X20
Two 45'sX20
Three 45'sX20
Four 45'sX20
Five 45'sX20
Six 45'sX15
Seven 45'sX10
Eight 45'sX5

Reverse grip barbell rows:
135X15
185X15
225X15
275X12
315X12

Good Mornings:
135X20
225X20
315X20
405X15
455X10

Weighted hyperextensions:
45X20
90X20
145X20
190X20
200X20...Holding two 100 pound plates in my arms...

Barbell shrugs:
135X30
225X30
315X30
405X25
495X20
585X15
675X10


Workout acomplished in 60 minutes...

[pmug0000]

My back workout changes every time I train it, but this is what I did on Monday for my most recent back workout...

Deads from the floor supersetted with rack pulls from knee level:
135X10, then 135X10
225X10, then 225X10
315X10, then 315X10
405X10, then 405X10
455X10, then 495X10...done with standard deads, continue with rack pulls...
585X8
675X7
765X6
855X5

Jailhouse T-bar rows:
One 45X20
Two 45'sX20
Three 45'sX20
Four 45'sX20
Five 45'sX20
Six 45'sX15
Seven 45'sX10
Eight 45'sX5

Reverse grip barbell rows:
135X15
185X15
225X15
275X12
315X12

Good Mornings:
135X20
225X20
315X20
405X15
455X10

Weighted hyperextensions:
45X20
90X20
145X20
190X20
200X20...Holding two 100 pound plates in my arms...

Barbell shrugs:
135X30
225X30
315X30
405X25
495X20
585X15
675X10


Workout acomplished in 60 minutes...

Good God you must be a monster. What are your stats?

[dominate77]

my back workout changes almost every week but the last one i did and deffinitly the best one i ever did was deadlifts for 9 or 10 sets, ramping the weight from 10 reps to 2 reps....dead after that though, didn't do anything else

[dominate77]

Good God you must be a monster. What are your stats?

X2 those are huge numbers dude

[Survivor831]

Monday: (W/ Chest)
Barbell Rows 4 sets 6-12
T-bar Row 4 sets 6-12
Seated Row 4 sets 6-12

Thurs: (W/ Shoulders)
Chins 4 sets Failure
Wide Pulldowns 4 sets 8-12
Hammer pulldowns 4 sets 8-12
DB Shrugs 4 sets 10-15

[Pokoritel]

Wide grip chins, however many sets it takes me to get to 60
Underhand Barbell rows x 4 sets
T-bar rows x 5 sets
Seated Cable Rows x 5 sets
Reverse delt flyes x 4 sets
Underhand close grip pulldowns x 4 sets

usually save the deads till leg day, my back is usually beggin for mercy already.
Add in a couple sets of standing ez-bar curls and you got yourself a hell of a back workout.

I like doing deads on leg day too...that beats the life out of me.

[Wrestling Freak]

Good God you must be a monster. What are your stats?

X2 those are huge numbers dude

I'm not a huge dude, I simply train harder every day than most people have ever trained in their life......

Age: 21
Years Training: 5
Sport of Choice: Wrestling (olympic wrestling, not "professional" wrestling)
Height: 6'
Weight: 215
Chest: 48
Arms: 19
Waist: 31
Quads: 27
Calves: 18

The Big Three:

Squat:
405X20
495X12
585X2

Dead:
405X20
495X5
545X2

Flat bench:
365X15
405X5
455X1

*All lifts accomplished completely raw with the exception of chalk on bench and deads. No belt, no wraps, no straps, no suit, etc. Just some chalk on bench and deads...

I recently finished up a bulk because I wanted to go up a weight class, so I'm just starting to work into this heavier frame. I was 195-200 wrestling at 185, my new weight class is 211. My bulk was finished so recently that I'm still not completely comfortable at this weight; now I'm gonna refine for the next few months while I'm in the desert to get comfortable...

*Note-Make sure you watch greco-roman wrestling in the 2012 olympics...

[Big C]

Back day is my favorite....

3 warmups with pullups (wide, medium and close grip)
Deadlifts working up to 455 for 3-4 or if I'm maxing 500 x 1. (done every other week)
Rack deads (done the weeks I don't deadlift)

Barbell rows 4 heavy sets working up to 315-335
Regular pulldowns or reverse grip pulldowns 3 sets

Either seated pulley rows (3 drop sets) or DB rows

*And I will throw T-bar rows in about twice a month

This routine has blown my back up, recently tried Ox's back routine and loved the intensity of that too.

[dominate77]

I'm not a huge dude, I simply train harder every day than most people have ever trained in their life......

Age: 21
Years Training: 5
Sport of Choice: Wrestling (olympic wrestling, not "professional" wrestling)
Height: 6'
Weight: 215
Chest: 48
Arms: 19
Waist: 31
Quads: 27
Calves: 18

The Big Three:

Squat:
405X20
495X12
585X2

Dead:
405X20
495X5
545X2

Flat bench:
365X15
405X5
455X1

*All lifts accomplished completely raw with the exception of chalk on bench and deads. No belt, no wraps, no straps, no suit, etc. Just some chalk on bench and deads...

I recently finished up a bulk because I wanted to go up a weight class, so I'm just starting to work into this heavier frame. I was 195-200 wrestling at 185, my new weight class is 211. My bulk was finished so recently that I'm still not completely comfortable at this weight; now I'm gonna refine for the next few months while I'm in the desert to get comfortable...

*Note-Make sure you watch greco-roman wrestling in the 2012 olympics...
sick dude, my friends an All American in one of the two, don't remember which though..2 of my friends got 1st in state in regular wrestling, and another got 2nd losing to the national champion

what name we looking for?

[FREEK]

my routine is fairly short
Deads- 4x5
Lat Pulldowns- 4x8-10
BB Rows- 4x10
One Arm Rows- 3x10-12
Any suggestions would be appreciated, trying to go for a little higher volume because i've hit a platau in some things.

[E_Ghozilla]

3x12 Wide-chin ups.
5x5 Deadlift
5x5-10 Bent Over Rows
3x10-12 Seated rows
3x8-10 Close-Grip pull down/Super set with 3x9-10 wide-grip pull downs (sometimes undergrip)

[Wrestling Freak]

sick dude, my friends an All American in one of the two, don't remember which though..2 of my friends got 1st in state in regular wrestling, and another got 2nd losing to the national champion

what name we looking for?

Jacob Asher...

[Big Wides]

tried to stay away from this but myself and Juggernaut did this two weeks ago:

15 sets of deads keeping the reps between 1-3
3 sets of Good Mornings

[WeeMan]

chins 15reps

close-grip pulldowns 5 sets, 10-6 reps

deadlifts 5 sets, 10-1 reps

cable rows/t-bar rows 4 sets, 10-8 reps

[Machine]

Here it is boyz,


Bent over shrugs : 3 sets 8 reps 150 dumdells
Dumbell high pulls : 2 sets 12 reps 150 dumbells
Reverse grip pulldown 2 sets 8-12 stack plus 45 lbs
Seated low pulley row : 2 sets of one arm 5-8 reps 220 lbs
One arm dbell row : home made 200 dbell 2 sets 8 reps each arm
Barbell row : 3 sets working maximal poundage 365-8 reps / 405-8 reps/ 435-6
Dbell pullovers : 2 sets all out 150 dbells
Bottom range pullups: 3 sets all out w/bodywieght/medium grip
Rope handle high pulley floor pulls : 2 sets of 15 w/stack
Overhand deadlift 4 sets 20 reps each 225/315/405/500 A.M.A.P.

All of these sets are done without a rest period, taking only enough time to load
wieght and to change the apparatus. When I first tried this method, I was fatigued
easily, and my poundages suffered. In no time though, those two difficiencies
were corrected. If maximal effort is applied, with no fucking around, you should
be done within a reasonable time period. We are athletes, and if we wish to be
treated as such, we should strive to more closely resemble and embody
athletecism.

MACHINE

[zanderfever]

Warm up with a few sets of 5-8 pull ups/chin ups/hammer grip pull ups
Weighted Pull ups
T-bar rows
Deadlifts
Cloge grip lat pulldown

It changes every back workout, just for shits and giggles.

[dominate77]

Here it is boyz,


Bent over shrugs : 3 sets 8 reps 150 dumdells
Dumbell high pulls : 2 sets 12 reps 150 dumbells
Reverse grip pulldown 2 sets 8-12 stack plus 45 lbs
Seated low pulley row : 2 sets of one arm 5-8 reps 220 lbs
One arm dbell row : home made 200 dbell 2 sets 8 reps each arm
Barbell row : 3 sets working maximal poundage 365-8 reps / 405-8 reps/ 435-6
Dbell pullovers : 2 sets all out 150 dbells
Bottom range pullups: 3 sets all out w/bodywieght/medium grip
Rope handle high pulley floor pulls : 2 sets of 15 w/stack
Overhand deadlift 4 sets 20 reps each 225/315/405/500 A.M.A.P.

All of these sets are done without a rest period, taking only enough time to load
wieght and to change the apparatus. When I first tried this method, I was fatigued
easily, and my poundages suffered. In no time though, those two difficiencies
were corrected. If maximal effort is applied, with no fucking around, you should
be done within a reasonable time period. We are athletes, and if we wish to be
treated as such, we should strive to more closely resemble and embody
athletecism.

MACHINE

thats some light weight your using bro...

no i'm kidding, i doubt i'd even be able to hold on to a 150 pound dumbbell.
those deadlifts must torch every fiber in your back.

machine on your dumbbell rows, how do you do them? so that the dumbbell goes vertically with your body or horizontally so that it hits your chest?

and thanks for posting your routine, i'm gonna write it down, maybe one day i'll give it a try using mortal weights haha

[Machine]

Brace yourself by placing your non-working hand on a rack or something stable. Allow the dbell to pull you down through a fully stretched position. Now...pull...USING THE MUSCLES OF YOUR BACK and bring the dbell out and toward the hip. I prefer to keep it hehind me, or in that direction. Obviously when the dbell is large, it becomes more difficult to get it out there. That is the challenge of progressive overload though...isnt it?-MACHINE

[dominate77]

Brace yourself by placing your non-working hand on a rack or something stable. Allow the dbell to pull you down through a fully stretched position. Now...pull...USING THE MUSCLES OF YOUR BACK and bring the dbell out and toward the hip. I prefer to keep it hehind me, or in that direction. Obviously when the dbell is large, it becomes more difficult to get it out there. That is the challenge of progressive overload though...isnt it?-MACHINE

towards your hip, got it thanks bro

[houseofpain]

Lat pulldowns
Bent over row
T bar row
wide grip pull ups
Seated cable row
Rack pulls
hyper extensions

[BrotherInArms]

Deadlifts.

Followed by lat pulldowns, low-rows, T-Bar rows, single-arm rows, then traps.

[IRONJT]

It's very old school...

Chins
Deadlifts or T-Bar Rows (to save my lower back)
Barbell Rows
Lat Pulls
One-Arm dumbbell rows
Seated Rows

4 sets of each 6-12 reps

I do mess around with the various types of grips, and grips widths to spice it up each week

[The Young One]

Lat pulldown: 20 15 10 5 5
DL: 20 12 10 8 6
DB Row : 20 20 15 10 5
T Bar Row: 15 15 15 10 10
BB row: 5 5 5 5 5
Seated Row : 20 15 10 10 10
Weighted Hypers : 15 15 12 12 10

Then trying to drive home without shaking