21.9.10

My back routine

I consider the back as one of the most important muscles. Not only because of the V-Shape and the looks, but also you learn to use your back more efficient in real life, when holding something etc..

My back routine always changes. I do a lot of rowing, and it is important for me, that I vary the grip - close, wide, parallel,...

A typical back-day would be as following:

Bent forward rows:
3*6-8 reps
1*12 reps

Chin-Ups/Lat Pulldown machine (Gym 80, shoulderwide grip)
2*6-8 reps
2*10-12 reps

Seated rowing, close grip:
3*6-12 reps

Pulldowns, wide grip, easy weight
3*12-20 reps

And then, for the pump Pulldowns with straight arms (no clue what it's called in english)
3*12-20

You see, I do very much for my back, but that's just what's working for me. If you don't need a big volume like that, then stick to the basic exercises. But after a time, I discovered, that my back needs a lot of sets.
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40 comments:

  1. Home Alone Stoned21.9.10

    good info man, i think im gonna try this out

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  2. modest crisis21.9.10

    Sounds intense dewd, going to need alexis on full blast for this ;)

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  3. remzi21.9.10

    Nice work out

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  4. Viperman21.9.10

    sounds mad intense :)

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  5. Michele21.9.10

    Sound intense!Thanks for the info!

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  6. roksoer21.9.10

    gonna try it out!

    ReplyDelete
  7. Slumph21.9.10

    good routine, just got some decent weights for £45, bargain =D

    ReplyDelete
  8. razortek21.9.10

    do what u want couse a pirate is free!You're a Pirate!!
    cool!suppin bro :)
    check both my blogs are interesting! ;)

    ReplyDelete
  9. Hank Noir21.9.10

    nice.. im looking to alter my workout so this was very helpful

    ReplyDelete
  10. The Geeks Paradise21.9.10

    Looks like a good routine.

    ReplyDelete
  11. moxie21.9.10

    Woa, i wish i was on that level XD

    ReplyDelete
  12. Celeb Lover21.9.10

    ill try this tonight

    ReplyDelete
  13. Dr. Phun21.9.10

    sounds intence :P

    ReplyDelete
  14. Anonymous21.9.10

    This is great advice, a strong back is important.

    ReplyDelete
  15. Bambi21.9.10

    hey great blog I've jsut made a blog on fitness too check it out. Love how you are relating hwo you use your muscles in real world situations followign for sure!!

    http://xfitbambi.blogspot.com

    ReplyDelete
  16. THE FAV LIST21.9.10

    This is pretty intense... I haven't done a pull up in years so I doubt I could handle this shit. Now the fap olympics, another story entirely.

    ReplyDelete
  17. Anonymous21.9.10

    Interesting;)
    supporting you;)

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  18. Rawr21.9.10

    sounds good, supporting u !

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  19. Aristo21.9.10

    I miss the army where i actually had no choice even on days i felt like being lazy which is a little too often..

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  20. Souf.21.9.10

    awesome routine.

    ReplyDelete
  21. Anonymous21.9.10

    looks perfect

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  22. Archivist X004221.9.10

    any results?

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  23. doingitwrong21.9.10

    used to do alot of deadlifting until my lower back started to not like me for it, doing more pulldown, pullup exercises these days... back day today actually.

    ReplyDelete
  24. Sygnus21.9.10

    I wish to be as fit as you, bro. Suppin'

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  25. Le Coq21.9.10

    does it work?

    ReplyDelete
  26. ShredGuitar21.9.10

    Hah, cool!

    ReplyDelete
  27. Bob21.9.10

    Should give this a shot.

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  28. Crunky21.9.10

    Thats too much work for me... what kind of workout involves laying back and getting crunked?

    ReplyDelete
  29. Discerning Gentleman21.9.10

    I like what I see here :)

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  30. Spencer21.9.10

    Nice, program. Too many people neglect their back. You know?

    ReplyDelete
  31. Randyz21.9.10

    well, after that maybe you should rest too :)

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  32. mellifluous21.9.10

    thanks man. I'm always on the lookout for good workout routines to keep my muscles guessing.

    ReplyDelete
  33. problem.question21.9.10

    run some more

    ReplyDelete
  34. roguez4lifez21.9.10

    will try this

    ReplyDelete
  35. miecak22.9.10

    Have never done my back before. Hmm..

    ReplyDelete
  36. Jimmy Volmer22.9.10

    This blog has quite the following!

    ReplyDelete
  37. Nobody22.9.10

    Great routine.

    ReplyDelete
  38. ChaosReaper22.9.10

    Solid. Any thoughts on protein shakes? Been thinking about starting those ontop of my routine.

    ReplyDelete
  39. John Valente22.9.10

    I like to throw some lawnmowers into the mix. Gets a really good workout.

    ReplyDelete
  40. spacefamily26.9.10

    Very intense

    ReplyDelete

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