What do you do for BACK and BIs ?

projectbam
projectbam Posts: 55
in Fitness and Exercise
Wednesday is BACK and BIs day .. what does everyone do for back and bis??? ..

i tend to stick to the following/ but i'm def looking to change this up a bit:

Chest Supported (incline) T-Bar Row
Wide Grip Lat Pulldown
Close Grip Pulldown (with seated Row/Chin Bar)

Standing DB Curl (for 3 sets - each set consists of curling three diff weights starting with the heaviest working my way down in weight with 10 seconds rest in-between)
Seated Preacher Curl with EZ Bar
Standing BB Curl (keeping hold of the bar in-between sets whilst i rest - not really a rest tho its a killer!!!)

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    My $.02 on BACK....

    So my understanding is that pull-down type work hits the upper back (lats) and rows hit the middle back. Maybe someone can correct me if I'm wrong. But if that is the case, would you want to do an equal amount of lats and middle back work? If that's the case, you may want to add another row in with your T-Bar Row.

    Bent Over Long Bar Row
    Inverted Row (with a weighted vest or plate on your chest if you go completely horizontal)
    Seated Cable Rows

    I've heard people talk about how pull-ups are the "squats for the upper body" in terms of building muscle pretty quickly. I'm not sure if it's science or broscience, but the correlation between when I started doing pull-ups regularly and an increase in size definitely happened for me. So I've become one of those "pull-ups is a must for any (all?) strength training programs" advocates. And there are different variations so as to keep it from getting too boring (weighted, side-to-side, supinated, pronated, neutral-grip, etc.)
  • dondimitri
    dondimitri Posts: 245 Member
    It seems to me you are doing a blend of a bicep/shoulder workout with a bicep/back workout. It could just be definitions as to what constitutes what sort of workout... but I don't see anything that puts pressure on your lower back.

    I would add:
    1. cable rows (as already pointed out)
    2. bent over row (as already pointed out)
    3. deadlifts

    If I was only going to add one thing I would add deadlifts unless you are already doing those on a different day.
  • davideickelmann
    davideickelmann Posts: 87 Member
    Bent-Over Barbell Row
    Deadlifts
    Facepulls
    Pull ups
    Standing curls with an EZ bar
    Hammer curls

    I also do Upright rows and Shrugs on back day out of convenience

    It's pretty funny doing barbell rows with a weight that people around you are doing deadlifts/squats with.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Deads
    Free-standing tbar rows
    weighted pull-ups
    wide grip lat pulldowns
    standing EZ bar curls

    .
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    pull-ups, push-ups, curls, straight-lifts....no machines, only hand weights (15 pounds each). Oh, and squats. I *always* do squats....
  • iceax123
    iceax123 Posts: 13 Member
    Heres my current split

    Deadlift
    Bent over row
    Wide grip pull down
    Reverse cable cross

    Wide grip BB curl
    Narrow Grip BB Curl - slow
    seated incline DB curls
    Alternating hammers

    A
  • StaticEntropy
    StaticEntropy Posts: 224 Member
    The back has way too many muscles to worry about hitting biceps.

    My back day is:
    Deadlift
    Close Grip Cable Rows
    Wide Grip Pulldowns
    Kroc Rows (15-20 reps)
    Behind The Back Shrugs

    Bis I hit with my OHP day:
    Barbell Curls
    Weighted Chins
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    This is what I do:
    Dead lift
    Pull ups
    Wide grip lat pull down
    Close grip lat pull down
    Preacher curls with EZ bar
    Hammer curls with DB's

    I do shoulders on their own day so that's when I do rows and other deltoid exercises. My other two days are chest/tri and legs/abs. Remember, your focus should always be on the major movements. Accessory work is supposed to help create overall muscle balance between your muscles and give you some extra volume if your goal is size. On back/bi, I consider dead lift and pull ups to be the most important. However, some people like to DL on leg day but I don't like having them in the some workout as squats. One of those lifts will suffer if I do them together. It's always a good idea to make your major lift the first exercise you do so you'll have energy for it.
  • steve1686
    steve1686 Posts: 346 Member
    add pull ups and hammer curls and that's pretty much my same workout

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