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.

41 comments:

  1. good info man, i think im gonna try this out

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

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  3. sounds mad intense :)

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  4. Sound intense!Thanks for the info!

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  5. gonna try it out!

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

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

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

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  9. Looks like a good routine.

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  10. Woa, i wish i was on that level XD

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  11. ill try this tonight

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  12. This is great advice, a strong back is important.

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  13. 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

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  14. 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.

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  15. Interesting;)
    supporting you;)

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  16. sounds good, supporting u !

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  17. 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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  18. awesome routine.

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  19. 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.

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

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  21. Should give this a shot.

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

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  23. I like what I see here :)

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

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  25. well, after that maybe you should rest too :)

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

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  27. Have never done my back before. Hmm..

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  28. This blog has quite the following!

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

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

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