Is this a good workout for just today?

E

EliteMarine

0
So I want my back to be a big nice V. Today is my back, bicept, forearm day. I use max weight on all of this, like 8-12 reps and like 5 sets for size. And it's hard. I always warm up with the first set, too. Is this a sufficient workout? I workout for like 1 hour and 30 minutes. This is what I do:

-Deadlifts
-Pullovers
-Shrugs
-Bent-Over Rows

-Pullups
-Incline Curls

-Wrist curls
-Hammer curls
 
If your "pullovers" is the lat pulldown machine than the back routine you do is identical to mine. Only thing i'd get rid of is the pullups and change the incline curls to straight bar curls.

I'd do the routine in this order.....

Bent over rows
Lat pulldown
Deadlifts
Shrugs

Straight bar curl
Hammer curl
 
I think with the pullovers he is referring to is with a dumbbell held with two hands above your chest/upper abs, with your back on a bench, and putting the dumbbell behind your head. If that's what you're referring to, they aren't too important. But you may be referring to lat pulldowns after all, if you can pullups though, do them.

Depending on where you put the deadlifts, it'll change how much energy you have. When I've done heavy deadlifts on a back day, and did them first, I could only do a few pull ups because it took so much out of me.
 
I only use the ez curl bar for reverse curls.

It still sounds like too much volume to me. You're doing like 8-12 reps, 5 sets.. per exercise? Way too much.
 
Muck said:
I only use the ez curl bar for reverse curls.

It still sounds like too much volume to me. You're doing like 8-12 reps, 5 sets.. per exercise? Way too much.
Click to expand...
I just noticed the 5 sets and agree with you. 3-4 will suffice.
 
Good suggestions so far.

I would put the deadlift first because I've seen all to often that form breaks down in someone relatively new to working out if deadlifts are put towards the back of teh workout. Besides, deadlifts work so much compoundness (yes, a new word) that it really needs to go first.

so, I'd do
deadlift:6X3 (work up to a heavy triple over 6 sets)
Pendlay rows:4X8-12
chins:3-4Xnear failure
1 arm db rows or neutral/close grip cable row:2X12-15

You won't really need the db rows at this point but it's up to you. For arms-I'd throw in some hammer curls and rev grip bb curls and forego the forearm/wrist movements.

If you want to do shrugs, google some Hise-shrugs.
 
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