What!? No Deadlifts!?
I don’t do deadlifts on my back day either. I save 'em for lower body days.
I just need to put up what I’ve been doing for back on upper body days since I clicked on this thread and feel the need to say something.
Dumbbell Bench Press 3X10
Bent Over Barbell Row 12, 10, 5RM-8RM
Dumbbell Pullover 3X12
Dumbbell Row 3X12
Dumbbell Shoulder Press 3X8
Close-Grip Bench Press 3X12
Hammer Strength Lat-Pulldown 3X8
(I believe the Hammer Strenght Lat-Pulldown brings the lats through a fuller R.O.M than a normal Lat-Pulldown. I prefer Hammer Strenght or the neutral grip attachment)
French Press 3X12
Close Grip Cable Row 3X10
(I like to do these Arnold Style as well. Sometimes I substitute this lift for the Hammer Strength row if I’m feeling sluggish because the Hammer Strength row machine is easyeasyeasy)
I either don’t do French Press/Close Grip Cable Row or I don’t do Pullovers/Dumbbell Rows. If I have the energy I’ll do some arm exercises of which I only do one set per arm exercise.
I finish up Upper Body Days with supersets of cable machine external rotations and rope pulls to the face for one or two sets of 15 reps.
Volume wise I know it’s high but I keep gaining weight and I keep increasing reps or weight in the exercises I’m doing every workout so I don’t see any reason to change things.
I don’t mean to be a dick but I firmly believe my back workout is harder and more fun than your back workout.