Back workout help?!?

J

jehn

0
I Need some help with my back workout! I am toning and building very little and doing 30-45 min of cardio 4-5 times a week. I am doing back once a week and am not getting a good workout. I don't feel pumped afterwards and no tightness or soreness at all. I am currently doing bent-over chest pulls with 15 pound bar for 3x25-30 reps. seated rows, 30 lbs,3x 25. Hammerstrength Low rows 10 lbs each side, 3x20.Hammerstrength high rows 20-30 lbs each side 3x25. Lower-back hyper-extensions, 3x20. So...what is the problem? I am doing the same pattern for all of my mucsle groups and I am feeling and seeing results. Thanks for any input!

Jehn
 
Try gradually increasing the weight, while trying to keep doing as many repetitions as possible. Also keep your form as strict as you can. Many people get a better pump when the weight is such that they can only do 12-15 reps.

If you have a pull up assist machine in your club you might try doing some pull ups. If not try doing some negative pull ups.

Other good upper back exercises are one arm dumbell rows, and lat machine pull downs. Good lower back exercises are stiff-legged deadlifts and good mornings.
 
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