Jan 16, 2011

The back workout

One of my friends at misc asked about my Back workout. Here it is. I train deadlift on my legdays so all I'm really doing on backday is several pulling exercises.

I always start out with chins. Chins is done in two different ways. Hi-rep or low-rep. If I'm doing hi-rep, I do four or five sets ow 15-30 chins with bodyweight. If I work low-reps, the routine is 3-4 sets with 60-110 pounds added weight. On the last two sets I often throw in a drop-set by just dropping the weight and finish of with bodyweight.

After that I alternate between horizontal and vertical pulling exercises and some pullovers, machine or cabel, wide cobra and one armed exercises. Rep-range is 10-12 but I often build up the sets by adding plates. Let's take T-bar rows. I start out with 12x200 pounds, then 12x220, 10x240 and 8x260. I try to have a good variation each time for my secondary exercises.

A typical back workout will look something like this:

Chins - 10xBW, 10xBW+40lbs, 8xBW+50lbs, 7xBW+60, 6xBW+70lbs, 5xBW+80lbs
T-bar row - 12x200lbs, 12x220lbs, 10x240lbs, 8x260
Pulldown - 12x200lbs, 12x200lbs, 10x220lbs, 8x240lbs
Cable pullover - 12x80lbs, 12x80lbs, 12x80lbs
Rack chins - max reps for 3 sets (don't give up, you can always do one more...)

Chins heavy - http://www.youtube.com/watch?v=VGd5fE192eY
Chins easy - http://www.youtube.com/watch?v=EYe-3kkqJFg
Chins wide - http://www.youtube.com/watch?v=IvYOT-EImgw
Barbell row - http://www.youtube.com/watch?v=mVV4DKLp5C8
T-bar row - http://www.youtube.com/watch?v=XgfXDj_2HtM
Cable row - http://www.youtube.com/watch?v=BQhm1hbnkhg
Dumbbell row - http://www.youtube.com/watch?v=R-2P1bcO_VQ
Pulldown v-grip - http://www.youtube.com/watch?v=jt8c3Yqp-xU
One-arm pulldown - http://www.youtube.com/watch?v=8SBqBZy44E8
Power-ups - http://www.youtube.com/watch?v=-aQMG4jA6tc
Wide Cobra - http://www.youtube.com/watch?v=A7eZQh9LoF0
Cable pullover - http://www.youtube.com/watch?v=jF8GMpwS3Ss
Lying cable pullover - http://www.youtube.com/watch?v=pBFFfIxVexw
Lying barbell row - http://www.youtube.com/watch?v=c7PAb7_p-8I
Machine pulldown - http://www.youtube.com/watch?v=lmBHbTRmPQk
Horizontal row - http://www.youtube.com/watch?v=3xBfJo-BAhg
One-arm cable row - http://www.youtube.com/watch?v=eFWWoCu9ZHw
Rack chins - http://www.youtube.com/watch?v=7ATXmNN92mY

11 comments:

  1. wide cobra looks interesing, is it more a finishing move for lats?

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  2. Yes it'sa finishing move for the lats. Really isolates the lats when you get it right!

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  3. Yeah, haven't heard of some of these but i'll be trying some of them.

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  4. Hi Viktor! Good luck. Good to try new stuff...

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  5. Hey, why don't you do deadlifts? :o

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  6. Yes, my fine sir. I have also wondered uppon this.
    Your weightroutines are quite extraordinary, but why don't you deadlift?

    Are you a gayboy? :(

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