Good back routine

Flex

First of all I wanna thank Transform and Logic for pointing out the errors with my diet.If ya read this THANKS

Anyway, over the last few months iv been makin great progress all over, except my back.I just noticed the difference a few days ago between my back and chest/abs, and its pretty bad.Anyway my mate made a routine for me but i was wonderin if anyone knows anything better

lat pull-3x8
narrow grip lat pull-2x8
cable row-2x8
Bent over rows-2x8
and finish with a dropset.

Theres also other exercises i swap around.I give my back 96 hours rest(sometimes 120 hours).This is the same type of routine i do for my pecs (9sets and finish with a drop set& same rest time) and its made consistant progress.Thanks

pwd

do deadlifts.
They should be more effective than any exercise you list above.

logic1

No probs on the diet, your back routine looks awful

My opinion is that lat pulldowns are only suitable for people unable to do chins and even then they're a poor exercise.

If I were in your position I'd go with:

For thickness:
1.) Deadlifts
2.) Bent over barbell rows
3.) Seated cable rows if your lacking in the middle back thickness with a good ROM

For width:
4.) Wide grip chins (assisted if you must working up to unassisted then weighted)
5.) Close grip chins for lower lat width.

.logic.

OFDM

logic1 wrote:

For thickness:
1.) Deadlifts
2.) Bent over barbell rows
3.) Seated cable rows if your lacking in the middle back thickness with a good ROM

For width:
4.) Wide grip chins (assisted if you must working up to unassisted then weighted)
5.) Close grip chins for lower lat width.

For 2, 4 & 5 - do you do them withsupinated or pronated grips - and could you describe your form for the bent over row - I never feel like I'm doing it right.

logic1

OFDM wrote:

For 2, 4 & 5 - do you do them withsupinated or pronated grips - and could you describe your form for the bent over row - I never feel like I'm doing it right.

For weighted close grip chins I often do a semi-supinated medium width parallel grip to really hit the lower lats and reduce stress on elbow flexors and wrists.

Wide grip i always use pronated.

For bent over barbell rows I usually use supinated for extra lat activation. Stand with feet about shoulder width apart, bend at the waist 45degrees or so, I usually go a little shallower on heavy rows, flex your knees, grab the bar a little wider than shoulder width with preferred grip, pull the bar in pretty much a straight line upwards for supinated you'll pull to just below the sternum for pronated you'll pull to the abdomen.

Don't round the back.

.logic.

OFDM

Good description logic - very helpful. Thanks.