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  1. #1
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    Default Is this a good BACK workout?

    A:Back Extensions w weight plate 3x12

    B: Barbell bent over row 4x12,12,10,10

    C: Single Arm Row 3x10
    C: Upright Row 3x12

    D: Cable row: 4x12,12,10,10

    E: Pulldown wide grip 4x12,12,10,10

    I wanted to do biceps also but will I have time ? I usually like to keep my workouts around 1 hour.

  2. #2
    Just joined M&S ironaddict's Avatar
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    Default

    I would add a few sets of deadlift they are the most fundamental back exercise there is
    Real men lift heavy weight

    535 deep squat
    525 deadlift
    425 bench
    Purely raw
    Bodyweight 202

  3. #3
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    Default

    I would also say add deadlift. I also work my biceps on seperate day to back as most back excercises incorporate alot of bicep action so work Biceps on chest or shoulder day for example and that way you get double wammy bicep work

  4. #4
    Just joined M&S Fadi65's Avatar
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    Default

    Quote Originally Posted by natiann123 View Post
    A:Back Extensions w weight plate 3x12

    B: Barbell bent over row 4x12,12,10,10

    C: Single Arm Row 3x10
    C: Upright Row 3x12

    D: Cable row: 4x12,12,10,10

    E: Pulldown wide grip 4x12,12,10,10

    I wanted to do biceps also but will I have time ? I usually like to keep my workouts around 1 hour.
    You're doubling up (in fact even tripling). I've just noticed that you've got two Cs. You may wish to choose between the rowing exercises. Do one of them and focus all your mental and physical energy on that one rowing exercise. Your muscles won't be "missing out" if you don't include every rowing exercise in the book (I mean that in a nice way). Furthermore, I've noticed that you've got back extension as your first exercise. There's no problem if it's done as a warm up for your lower back and overall erector spinae muscles. But to do it (weighted) as a first exercise, would limit your poundages for exercises to come...in the same way if you were to (say) do some abs work. Both the abs and the erector muscles are to be done last, so as to leave these core and stabiliser muscles at their optimum strength to do their job properly (in helping stabilise your muscles during your workout). Pull-down wide grip reduces the range of motion the latissimus dorsi would have to work. No, I'm not saying they're bad or don't do them, just simply pointing out to you that there would be more muscle fibre involvement with a shoulder width (or a close grip) stance. I'll leave it here for now....

    Fadi.
    Last edited by Fadi65; 07-03-2014 at 09:02 AM.

  5. #5
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    nice sharing!
    Last edited by vqzho1ng9ehf; 07-07-2014 at 04:05 AM.

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    Default

    I don't see enough emphasis on traps. I would remove 1 rowing exercise & replace it with trap bar or normal DL. For me, my back workout is
    a)DL 4x6-8
    b)Behind the neck pulldown 4x8-12
    c)Yates row 4x8-12
    d)Shrug 4x8-12

    If I were to add anything else, I would choose cable row or cable upright row. You may or may not be familiar with a technique used exclusively in the 70's & 80's for the cable uprights; where after you pull the bar to your throat & your elbows as high as they can go, you bring the bar a foot out from your body & then let it down slowly. This will work your traps & leave you with incredible definition if done slowly.
    Strength does not come from winning. Your struggles develop your strength. When you go through hardship & decide not to surrender, that is strength.
    -Arnold Schwarzenegger

 

 

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