Back routine
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
/fit/
I feel like my back routine isn't working right
What's the best back routine?
deadlifts
You should probably start off by telling us your current one, faggot
Increase frequency, progressively overload
>>36913339
deds
wide pullups
one arm rows
T-bar rows
shrugs
face pulls
* Deadlifts - 3x5
* A Row Variant (I like T-bar for mid-back destruction) - 4x12-8
* Pullups/Lat Pulldown (I like standing) - 4x12-8
* DB/BB Shrugs - 3x12-15
* Face Pulls/Rear Delt Excercise - 3x12-15
That's literally it. If your spinal erectors/lats/traps are lagging just add extra sets for that part. If you want to target lower back add hyperextensions but i prefer those on leg days.
Deadlift
Barbell Row
Chinup
That's all you need
Rear delts and traps on shoulder day
>>36913534
I always feel like im doing facepull wrong
its just an awkward workout
>>36914089
Same lad, until I watched this
https://www.youtube.com/watch?v=HSoHeSjvIdY
>>36914120
actually I hate this guy but he explained it very well.
thanks /fit/senpai
>>36914171
my friend actually met him once at a meet and he said he's weird as fuck lol
>>36914219
He looks like it
>>36914067
>3x5 diddlies
>>36914275
Tell me how 1x5 DLs will develop your back, i'm curious
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
>>36914240
Bruh he's normal, he's just your everyday nerdy guy that decided to get in shape. This comes with memes and a weird sense of humour.
I think a lot of people use too much momentum with their pulling moves. Could be it for you. Try lowering the weight and focusing on a good contraction.
>>36914366
doubt it.
normal here isn't normal for realsies
