Thread: What's your Back Workout consist of?

Just read Joevizz thread about the order of exercises, which got me thinking about the order of specific exercises for a muscle group. Do you guys have a preference on order (presuming the gym is empty and you have free access to all equipment!)

For example,my back routine would be as follows:

1. Warm up
2. Wide Grip pull up - Covers muscles in upper back
3. Dead lifts- Hits just about everything
4. Bent over Barbell row- Upper back with some lat work
5. Lat exercise - Shoulders rested from Wide grip pull up
6. Trap exercise - Done too early in routine results in reduced effort for BB Row
7. Cable crossover (pulley just above shoulder height) Creates a good final pump

Is there anything you would change in this routine both in order and exercise type?

Thats similar in order to mine, except ive not done deadlifts for a while and i train my traps with shoulders. I do a few lower lat exercises like reverse grip pull downs and narrow grip pull downs and isolation exercises like face pulls and straight arm pull downs at the end. How do u mean cable crossovers the ones that do ur chest or the bent over reverse ones that do ur rear delts?

weighted chin ups or pullups or lat pulldowns
barbell rows
t bar rows

i notice my back responds better to just keeping it to 3-4 excercises.

it depends what im going for. usually ill do heavy thickening exercises like deadlift and rowing first and then go onto lat exercises like chins and pulldowns. i always tend to go heaviest to lightest with my exercises.

I have actually been doing Dead Lifts at the end of my routine as it seems to take alot out of me and leaves me little energy for the rest of the workout.

At the moment my routine is like this, but I do change a few exercises now and again:
V-Bar Low Row
Assisted Pull-Ups
Chest Supported D/Bell Row
B/Bell Trap Raise
D/Bell Shrugs
Dead-Lift

As you can see I include trap work in with my back rather than shoulders.

My ideal one would be,

Rack Deadlifts 4 x 6 reps
Bent over row 4 x 8 reps
Lat Pull Dows 3 x 8 reps
Cable Row 3 x 6-10

Rack Deads should kill the traps but you could always add some shrugs in there too.

Originally Posted by TJLEE

I have actually been doing Dead Lifts at the end of my routine as it seems to take alot out of me and leaves me little energy for the rest of the workout.

I find deads really fire me up for the session. Gets the adrenaline going big time. Mind you i'm not lifting at silly o'clock in the morning!

Seems the way most people go is lift heavy.

I'm training Back & Biceps in the same session at the moment and will have a separate dedicated Deadlifts session every couple of weeks.

Current Back exercises are:

1 Arm DB Row
1 Arm Lat Pulldown
Seated Row
Narrow Grip Chins