please critique my back/bi workout

[fidobuster]

just trying to get some feedback on what exercises i should either add/drop or replace to the following back/bi routine which i plan on completing 2x/week.
1) bent over barbell rows - 2 sets of light warm ups followed by 4 sets of 10 so last set of 10 is barely completed.
2) 4 x 10 barbell curls (or curls w/ preacher bar depending on how my biceps feel - i tore it a year ago)
3) 4 x 10 dumbell rows
4) 4 x 10 either incline seated dumbell curls or 4 x 10 hammer curls
5) 4 x 10 seated front rows (w/ the narrow triangle grip)
thanks for the feedback guys.

fidobuster.

 

[Gavin Laird]

Exercise order is poor - why fatigue biceps between using them in scap retraction exercises? Do all your rowing first, then your bicep work. Drop the DB rows or the cable rows and subsitute chins. Drop the seated curls etc. Bring the reps down on at least 1 scap retraction exercise.

BB row - 3-5 x 5-8

Chins - 3-5 x max or whatever.

BB Curl - whatever x whatever.

Ofcourse you'd be better off not having a "back" day at all and just training upper / lower or similar but fuck it.

G.

 

[AnimalMass]

Listen to Gavin.

Matt

 

[fidobuster]

thanks G. i'll incorportate the chins and switch the order. i've always wondered about that. also, gonna drop the seated curls. felt kinda gay bringin' them up anyway. not quite ready to hit upper/lower yet but maybe after 8 weeks of this building up. thanks again.

fidobuster.

 

[J DUB]

Gavin's advice was good. If you insist on having a back day, then as he said, do a row first (no need to do both BB and DB, do one on day 1 and the other on day 2), then chins, then your biceps work.

I would personally find it preferable to just do either DB or BB rows so that I could focus on progress in one or the other, but to each his own.

Have you ever tried an upper body/lower body program? I usually do upper body twice a week and lower body twice a week. I get much better results with this approach.

Also, it seems that you are not considering two very important variables of training: volume and intensity. I suggest that you purchase Periodization Breakthrough by Fleck and Kraemer, who are two very respected researchers in the field. There are better and more advanced books out there, but for an intro to periodization this is IMO the best. It also gives suggestions as to how to periodize a bodybuilding program, which will be of interest to you.

Simply saying you are going to do 4x10 twice a week isn't going to cut it in the long run. Eventually, you will need to learn how to manage your training effectively and periodization is a good way to do so.

 

[fidobuster]

thank you.

fidobuster.