My 2020 Back Day Routine!
Oblique side bends
Pull up assist machine – palms face away with thumbs not in use to activate lats more than biceps. Wider arms is better to activate back and remove biceps.
DLs
Y raise
BB Row or Plate Row
DB reverse fly?
Lat pulldown? Cable pulldown? Cable flat straight bar push down? Trap Horizontal row? Wide grip Cable pull down? Vertical Trap pull down? Bent over lat raise- seated or standing?
Bent over row – lawnmower – back single arm
Lat machine overhead press
Back machine
Glut back hyperextension on bench with Smith machine or on machine
Cable Face Pull Rope
Ab ideas: On shoulder day, do the standing DB ab exercise *
Russian twist
Bicycles
Crescents
Cable crunch pull down *