Back day post 1 of many: I'll be posting my back day workout to show what a typical back day for me consists of, and perhaps some can take a few tips from it, and others may even critique what they see. This is an open forum .
My back day started off with pull-ups (like everyone else's, of course). I'm TERRIBLE at pull-ups which is why I've decided to start with them now going forward, instead of assisted pull-ups .
Currently weighing in at 228, because I'm working on pull-up strength, I hit 3x5 reps without any assistance, using my versa gripps (since the bar here is ripped and slippery, it's hard to maintain a stable grip).
After completing body weight pull-ups, I moved onto assisted pull-ups for 4x8-10 to fully maximize lat stimulation and exhaust them as much as possible, them at the peak of the contraction (chin above the bar) and controlling the eccentric portion in this particular movement.
My grip was loose, using my fingers as hooks during assisted, to make sure I'm focusing on my lats as much as possible. Even on body weight pull-ups, I try to not use a tight grip, otherwise I'm calling on my biceps and forearms for support.
Pull ups have TONS of benefits, especially with overall body strength and core stability. They'll also give you that sick V taper too .
Exercises - Sets x Reps:
Body weight pull-ups - 3x5
Assisted pull-ups - 4x8-10
Bent-over barbell rows - 4x12-15 - Drop set
Bent-over dumbbell rows - 3x10-12
Seated wide grip cable rows - 3x12-15
Chest supported cable row - 3x15 - TUT
Rope facepulls - 3x12-15
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