Ryhatz8’s BodyBlog

PART 2. my second back routine for my week. incorporates more shoulders and traps.

Pull ups:
wide grip      2 x failure
medium grip 2 x failure
neutral grip  2 x failure
reverse grip 2 x failure

Dumbell overhead press - 4 x 8-12 standard grip
Dumbell overhead press - 4 x 8-12 neutral grip

Super Set x3 ( Failure )
Arnold Dumbell Press
Reverse Incline Dumbell shrugs

Super Set x 3 ( 8-12 reps)
Seated Bent over laterals
Dumbell Shrugs

Super Set x 3 ( 8-12 reps)
Standing Bent over laterals
Upright Rows

Super Set x 2 ( 8-12 reps)
Front low pulley cable raise
Side cable pulley cable raise

Super Set x 2 ( 8-12 reps )
Low Pulley reverse cross over fly
High Pulley reverse cross over pull down

Super Set x 1 ( Failure )
High Pulley standing shoulder pull down close grip
Low Pulley close grip row

Super Set x 1 ( Failure )
High Pulley standing shoulder pull down wide grip
Low Pulley reverse close grip row

Enough people have asked and i got tired of having to find it on the forum and link them.  so ill just put my back routine here for everyone.
I workout my back twice a week… this workout is the first day ( PART 1 )  the second day later in the week i add shoulders and traps into the routine see ( PART 2 )
Pull ups:

wide grip       3 x failure
medium grip  3 x failure
neutral grip   3 x failure
reverse grip  3 x failure

Lat Pull downs -                     2 x 8-12 widest grip possible
Lat Pull downs -                     2 x 8-12 narrowest grip possible
Lat Pull downs reverse grip -   2 x 8-12 shoulder width grip
Lat Pull downs reverse grip -   2 x 8-12 close grip
Lat Pull downs-                     2 x 8-12 w/ 2 d handles

Seated Rows - 3 x 8-12 widest grip possible with lat bar
Seated Rows - 3 x 8-12 closest grip possible with lat bar
Seated Rows - 3 x 8-12 straight bar reverse grip
Seated Rows - 3 x 8-12 normal handle

Super Set x 2:
Dual Axis Lat pull down machine: alt close grip to wide grip 8-12 reps each

Super Set x 2:
Dual Axis Row machine: alt close grip to wide grip 8-12 reps each

T bar rows: 3 x 8-12 straight grip
T bar rows: 3 x 8-12 angled grip

Barbell Row - 3 x 8-12 close grip
Barbell Row - 3 x 8-12 normal grip
Barbell Row - 3 x 8-12 wide grip
Barbell Row - 3 x 8-12 reverse close grip
Barbell Row - 3 x 8-12 reverse shoulder width grip