What's your Back workout like?Mine is:>4xF Pullups>3x8-12 Cable Rows/Sometimes Chest Supported Rows>3xF One Arm Cable Pullovers
>>769281173x8-12 DB rows or meadows4x8-12 on that cool lat machine thing we have3x8-12 RDLsShrugs :)Sometimes a little rear delt but meh
>>76928117If I was a beginner I'd main pullups and bb rows strict mostly for an evenly developed back, and do weird angles on cables and dbs. Currently just doing weighted pullups and a lot of db rear delt flies plus some uni rows/pulldowns focusing rear delts. Traps and deadlifts you don't have to hit often at all for them to progress evenly with the rest of your body ime, I'll have a back day with more than just rear delts maybe once every week or 2. Chest/front delts have always been way harder for me to develop so I do way more pushing than back and legs over a year.
>>769281172x8 Pullups2x8 Chinups3x12 Bentover Rows3x12 Facepulls3x12 ShrugsDeadlifts and hip extensions on leg day
>>76928117pullups rack pulls single arm rows cable rows kelso rows in that order
>>769281174 x 5 barbell rows4 x 8 lat pull downs3 x 8 db row + 3 x 8 hammer curls (super-set)3 x 8 straight arm pull downs3 x 6 preacher curls
>>76928117On “Back” (Deadlift) Day3x5 DLs3x8-10 BB Rows3x12-15 Lat Pull down3xF HyperextensionsOn a separate upper body day:3xF Pull-ups3x6-8 cable rows
>>769281174parts:bias activation/pumpheavy weightscontraction biasmaximum stretch /w contraction
This is my back workout that I did yesterday.Treadmill // 0.5 mi, 5 minBarbell Rows // 135x10, 225x18, 245x17, 225x16Leg Raises // 0x20, 0x20, 0x20Crunch Machine // 155x20, 155x20, 155x20Pull-Ups // 0x11, 0x12Treadmill // 0.25 mi, 2:20RDL's // 225x20, 225x22DB Curls // 60x10, 65x10Preacher Curls // 140x16, 140x16Treadmill // 1 mi, 9:07
>>76928117A3x8 weighted pullups2-3x8-10 one arm dumbbell/Meadows row. Double dropset if 2 sets2x12-15 straight arm pulldown2-3 sets of hypers. Sometimes weighted, sometimes not but very high repB3x8 chest supported/standing one arm cable row1x10 or 2x5 rack pulls3x8-10 pulldown. Stretch after last rep, might do dropsets2x10-12 pullover. Dumbbell, EZbar or triceps bar
>>769281173xF Neutral grip pull up3x10 Upright Row (I like to use the ez curl bar for these)3x15 Preacher Curls 3x10 Dumbell Pullover 3x6 Hex Bar Deadlift
Pull upsHorizontal rowBicep curls and forearm isolationsThat's my back day
>>7692811745x8-10 weighted pullups 4x8-12 cable crunches 3x 8-12 row variation3x10-15 cable lat pullovers3x10-15 rear delt flies3x5-8 good mornings
3 sets of pendlay rowsalso mountain biking hits my back surprisingly well
>>76928117COOOOOOOOOOOOOOOOOOOOOOOOOM
>>76928117I do 3 sets of pull ups to failure, after that my back and biceps are way too cooked to do anything else
>>76928117Holy shit, I literally know her, she goes to my gym. She is really shy. We talk once in a while
>>76930537imagine if you could get to smell her asshole
2 sets of 1 arm lat pulldowns2 sets of 1 arm seated cable rowsthat's it
>Pull-Down(180×5)4+(140×10)4+(90×20)2~>Chest-Press(130×5)4+(100×10)4+(70×20)2~>Seated Row(180×5)4+(140×10)4+(90×20)2~>Wieghted Dip(205×5)4+(155×10)4+(100×20)2~
>>76930537imagine the smell of having anal with her
>>76931618I also do weighted back extensions but my 'hot take' is that it, & DLs, should be categorized as core exercises.
>>76930537>Planet fitness fag.Enjoy maxing out machines at low intermediate weight.
>>76931626Nta but, yeah, ok. That's 100% fine to me because you're speaking strictly related to strength training. But there are other aspects of fitness. Once I can max out the like, 300lbs max quad extension, I'll push till I can do a century set of that shit, or as close as I can get.
Can someone else who isn't a faggot like OP post women with strong backs? They really cause a neuron activation in me, my brain goes into ooga booga mode when I see them at my gym.Anyway my noob list:3x10 cable row3x10-12 pulldown3x8 single arm db row3x12 facepulls
>>76931626They have barbells and squat racks now
>>76930537>breaking her spine to anglefraud her doughy ass to post online>really shy
>>76928117My back day is sick I do 3x5 rows then pullups then chunups and of course doing biceps
