Back Day

**Pannett** · 16-05-2009 10:54 PM

Hey, these are the exercises i'm gonna be doing for my back days for the next 12 weeks. Would anyone change the order of these exercises or does it look fine?

Deadlift 4 sets of 4-8 reps
Bent Over Barbell Row 3 sets of 8-12 reps
Seated Cable Row 3 sets of 8-12 reps
Pull Ups 3 sets to failure
Lat Pull Down 3 sets of 8-12 reps

16 sets in total, i do 16 sets 4 days a week on a split of chest/biceps, legs, shoulders/triceps and back.

**dope540** · 16-05-2009 10:59 PM

looks good. i would swap pull ups with bor. just to give your lower back a bit of a break.

**Pannett** · 16-05-2009 11:09 PM

Yeah, was thinking i might struggle to do the pull ups that late on aswell so will do.

**Tomskiii** · 16-05-2009 11:30 PM

Yeah like dope said but also drop seated rows down as less important:

Deadlift 4 sets of 4-8 reps
Pull Ups 3 sets to failure
Bent Over Barbell Row 3 sets of 8-12 reps
Seated Cable Row 3 sets of 8-12 reps
Lat Pull Down 3 sets of 8-12 reps

**Nicholars** · 17-05-2009 10:41 AM

Why arent seated rows importatant I do them all the time?

**dope540** · 17-05-2009 10:52 AM

there are more better exercises- bor, yates row, dumbell row, etc. these involve you having to use your whole body and maintain strict form and tightness.

the problem with seated rows is most people have poor form. i'm assuming we are on about the seated machine rows. at my uni gym, i see numerous people letting their shoulders roll forwards for hte whole of the movement, not keeping their chests tight to stabilise their backs or just trying to row the hell out of it.

it is good for alternatives if you are injured. i used seated rows when my lower back was iffy as it took the weight off my lower back.

**Pannett** · 17-05-2009 11:46 AM

I like the seated cable row, i had poor form on it though until recently. Now i keep my back straight, shoulders back and chest forward and can feel it alot more. I don't really like dumbbell rows so gonna stick to the seated cable row at the end of my back day.

Deadlift 4 sets of 4-8 reps
Pull Ups 3 sets to failure
Bent Over Barbell Row 3 sets of 8-12 reps
Lat Pull Down 3 sets of 8-12 reps
Seated Cable Row 3 sets of 8-12 reps

**Luffers** · 17-05-2009 12:27 PM

Quote

Originally Posted by Tomskiii

Yeah like dope said but also drop seated rows down as less important:

Deadlift 4 sets of 4-8 reps
Pull Ups 3 sets to failure
Bent Over Barbell Row 3 sets of 8-12 reps
Seated Cable Row 3 sets of 8-12 reps
Lat Pull Down 3 sets of 8-12 reps

I would do it like this, maybe swap BOR for pendlay rows.

**suj** · 17-05-2009 12:39 PM

what tom, dope and luffers have said!

i like t-bar rows aswell, good for form/technique!

**Tomskiii** · 17-05-2009 01:53 PM

Quote

Originally Posted by Pannett

I like the seated cable row, i had poor form on it though until recently. Now i keep my back straight, shoulders back and chest forward and can feel it alot more. I don't really like dumbbell rows so gonna stick to the seated cable row at the end of my back day.

Deadlift 4 sets of 4-8 reps
Pull Ups 3 sets to failure
Bent Over Barbell Row 3 sets of 8-12 reps
Lat Pull Down 3 sets of 8-12 reps
Seated Cable Row 3 sets of 8-12 reps

Looks good.

The reason seated rows are less important is they require alot less stabalisation than for example bent over barbell rows which are essentially the same movement but you have to support yourself in the correct position. There is a place for cable work like lat pulldowns or cable rows though but it should be to finish exhausting your muscles after you have done your main exercises.