T Nation

I Need Training Advice!

I created this program to help fix my lagging back. It uses thibs’ program. I know there’s very little chest work but i think my chest will be fine with it. It grows easier than any other body part and is by far the most developed.

Any advice on the program would be great. I may be doing too much for my legs since they aren’t necessarily a weak area. I split into ham/quad dominant days since deadlift and squat are my two favorite lifts.

My goals for this progam are to fix my back and add over all weight and size to my frame.

Monday:

A1) Shoulder Press(5x5)
B1) Shrugs(3-4x8-12)
C1) Seated clean and press (3x12-15)
D1) Arnold Lat Raises (3x8-10)
E1) Pull-ups (3xBW to Failure)
F1) Calves (Leg Press)

Wednesday:

A1) Deadlift (5-6x3)
B1) RDL (3-4x6-8)
C1) Leg Curls (2-3x10-12)
D1) Hammer Upper Row (3-4x8-12)
E1) Standing EZ Curl (4x8)
E2) Hammer Curl (3-4x10)(slow)
F1) Calves (seated)

Friday:

A1) Isometric/eccentric pull-ups
Sets: 3-4
Reps: 1 (20 seconds)
Rest: 2-3 minutes*

B1) Arc decline dumbbell rows
Sets: 3-4
Reps: 10-12
Rest: Minimal, go right to B2

B2) Decline one-arm dumbbell rows
Sets: 3-4
Rep: 8-10
Rest: 120 seconds

C1) Seated iso-dynamic rows
Sets: 2-3
Reps: 6
Rest: 90-120 seconds

Rep 1: 12 seconds
Rep 2: 9 seconds
Rep 3: 7 seconds
Rep 4: 5 seconds
Rep 5: 3 seconds
Rep 6: 1 seconds

D1) Iso-dynamic lat pull-down
Sets: 2-3
Reps: 6
Rest: 90-120 seconds

Rep 1: 12 seconds
Rep 2: 9 seconds
Rep 3: 7 seconds
Rep 4: 5 seconds
Rep 5: 3 seconds
Rep 6: 1 seconds

Saturday:

A1) Squat (5-6x3)
B1) Front Squat (3-4x6-8)
C1) Leg Extensions (2-3x10-12)
D1) Hammer Wide Press (5-6)
E1) EZ Skull Crushers (4x8)
E2) Cable Ext (3-4x10)
F1) Forearms

bench and squat seriously

What might help is to explain what you did prior for your back.
What exercises? rep ranges?

when i played football in high school we did pull downs and t-bar rowing. about 3 sets of 10 once a week each. But we benched three times a week.

playing football college I did a little more back but it was still just two exercises, 3x8-12 reps, twice a week after our leg workouts.

i’ve only really focused on putting on a lot of muscle the last four months and have finally had as much pulling work as pushing. I’ve done a lot of 1-arm db rows and standing t-bar rows for 5x5.

My back has grown some but is still lagging behind which is why i really wanted to focus on it now.

I personally like:
Rack Pulls/Chinups/Straight Arm Lat Pulldowns

I won’t comment on your overrall plan much since I think they are very individual to the trainee.

If your going from what you mentioned to this new plan you should grow.