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Postby bronxxbomber » Fri Oct 07, 2005 10:16 am

Now that I know we have a whole bunch of guys who work I need a little help from you guys. Right Now I'm trying to change my back routine. Any advice on what you guys do different.

my routine

prone row
wide grip pullups
one arm row
deadlift
back extentions
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Postby AT » Fri Oct 07, 2005 10:53 am

I don't know what they call it but I also do:

On the machine that you sit down on and do trap pulldowns with that long bar that's bent at the end...

Take the bar off and add one of those handles for one hand that you use for cable crosses...

Grab it with both hands and pull it towards your chest. That's real good for your back.
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Postby BaseballFann0008 » Fri Oct 07, 2005 12:45 pm

your workout now is fine, but throw in a few sets of upright rows ;-D
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Postby bronxxbomber » Fri Oct 07, 2005 1:18 pm

just saying i need some variation because it's getting a little boring. i do upright rows when i do shoulders.
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Postby Simulacrum » Fri Oct 07, 2005 1:42 pm

You gotta do pulldowns with the big bar. Those are essentials- they work the heck out of your lats.

Do you do the reverse flys ever? Sit backwards so that you're facing one of the pectoral fly machines and pull the handles backwards. I do these a lot to work my upper back/ real deltoids.

5 exercises is a lot for your back though... I usually hit 3-4 tops.
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Postby RugbyD » Fri Oct 07, 2005 4:12 pm

_Simulacrum_ wrote:You gotta do pulldowns with the big bar. Those are essentials- they work the heck out of your lats.


aye. a must. i prefer palms facing each other rather than palms forward. always come down in front, not behind your head. resist like hell when your shoulders want to move upwards, alway pull them down and into the socket as much as possible, this usually entails less weight than you may be used to.
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Postby bronxxbomber » Fri Oct 07, 2005 6:18 pm

OK, I'll go back to doing pulldowns. I kinda dumped pulldowns for the prone row.
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Postby Lofunzo » Sat Oct 08, 2005 12:13 pm

Sorry. I just do 12 ounce curls. :-°
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