Balancing Front and Back Muscles

[bossJerry]

Hi all,

I think my training could do with some adjustment, I workout at home
three times a week, have been training for two years, but I think my
chest and front delts are more trained than my back muscles, so would
like to shift the emphasis to more back workouts to equalize the
strength. My current routine below:-

Mainly strength training(my workouts are based on achieving 4 sets of 8

reps(32) successfully before moving up on weight.

Tuesday
5 Sets of Flat benching(1 Warmup on 60Kg 4 on 85KG to Failier)
4 Sets of incline benching(65Kg)


Thursday
4 Sets of Deadlifts(1 80 Kg warmup and 3 120KG at the mo)
3 Sets Upright Rows(35kg)
3 Sets of bent over rows (60KG)

Saturday


3 Sets of French press 42.5KG
3 Sets of Closed grip Benching (70kg)
3 Sets of Twisted Bicep Curls(15kg each arm)
3 Sets of Straight Arm Bicep curls(25KG)


Equipment wise I have and Olympic Bench, Olympic Bar, Two Dumbells, An
Ez Bar. And 200KG of olympic plates.

I feel my back could be stronger, therefore could you recommend a
change of routine?

Cheers

bossjerry

 

[lester]

Well, there are only a zillion possibilities.

Day 1: Squats, b/o rows, pull-ups, abs

Day 2: Seated rows, mil press, back ext

Day 3: Deadlift, bench, arm curls/ext

You're better off changing the intensities instead of the same x by 8 all the time. Eg., one week you do "day 1" heavy, the next week, "day 2" heavy, etc.

 

[buzz]

Thursday
4 Sets of Deadlifts(1 80 Kg warmup and 3 120KG at the mo)
3 Sets Upright Rows(35kg)
3 Sets of bent over rows (60KG)
you have horizontal pulls but no vertical, chins/pulldowns

 

[bossJerry]

Thanks Friends