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For those who have a back day, what are some of your favourite workouts?
I've got my ideas but I'd like to see what other people do.
I try to put a session together that looks something like this:
Deadlift variation: conventional, sumo, trap bar or rack pulls Power movement: power cleans, high pulls or shrugs Horizontal pull: some form of row Vertical pullulldown variation because I'm too fat to do chins Loaded carry: sandbag, prowler, farmers walk etc.
Sounds like what I like to do for a back workout. Pullups and chins rule, doesn't matter if you can do just one you can do that and progress from there.
My weakness would be the loaded carry. I would like to do some prowlers, they look like so much fun.
Barbell Deadlift.
Barbell Bent Over Underhand Row.
Pull-ups.
Machine Hammer Low Row. (One arm at a time).
T-Bar Row.
Lat Cable Wide Pulldown.
Seated Cable Row.
Dumbbell Shrug.
Barbell Shrug.
hammer strength rows or vbar rows (using a landmine) or underhand bb rows;
vbar cable rows; and
either hypers or rack pulls.
I've been running an upper / lower split in the last year or so, which means I have tended towards chest supported exercises like hammer strength rows so that the lower back doesn't fatigue too much.
Sadly my new gym doesn't have a cable row or a land mine so my focus is now upper day 1 (pullups + hammer str rows) upper day 2 (close grip/neutral grip pull downs + bent over rows).
I was doing conventional deads on back day, now doing sumo on glute/ham day with a set of conventional thrown in. It's like saying do you do traps on shoulder or back day...
Deadlift variation: conventional, sumo, trap bar or rack pulls Power movement: power cleans, high pulls or shrugs Horizontal pull: some form of row Vertical pull: Pulldown variation because I'm too fat to do chins Loaded carry: sandbag, prowler, farmers walk etc.
both form portions of the back, no? Isn't lumbar referring more to a specific section of the spine (lower)? Lats are probably the largest single muscles in the back...along with traps.
I see back or back day as more of working your core. So I do abs and back on the same day. Chest, shoulders and arms as upper body. Quads, hamstrings and calves as lower body.