Back exercises.

[Jeff1220]

Tonight I'll be doing my back. This is my planned workout.

4 sets of pullups - overhand grip (palms away)
4 sets of cable rows (wide, verticle grip)
3-4 sets of high rep dead lifts
4 sets of independent hand cable pull downs (not a bar, but individual hand grips/individual cables)
4 sets of hammer strength machine rows (closer, horizontal grip)
3 sets back extensions - my body weight + 10 (high rep)
3 sets of back extensions cable machine (lower reps)
4 sets of shrugs (low weight/high rep)

On good back days, I get all of this done. Usually, I eliminate one or two of these - usually the dead lifts or the shrugs.

[LtBillsFan66]

I used to do shrugs with shoulders and do lower back with legs.

[Jeff1220]

Originally posted by billsfanone
I used to do shrugs with shoulders and do lower back with legs.

I do shrugs with back because the traps are actually a back muscle. Most people think of traps only as the muscle that lifts up from shoulder to neck, but that muscle also extends down the center of your back, between the shoulder blades.

I can understand doing lower back on leg days, since most lower back lifts work your hammies. That's actually a pretty good idea there BF1. If I did legs more often, I'd try it. I tend to shy away from legs for two reasons: 1. As a distance runner, I find it hard to get out and run for several days after a leg workout :injured:
and 2. when I did do legs hard in college, and just after, my legs gained little to no size. For having chicken legs, they're still pretty strong though. I usually do light leg work, with occasional squats, but mostly just put in some miles or track workouts.

[LtBillsFan66]

I hear you. Legs are actually my favorite. I have pretty good sized legs - and was never a distance runner by any means. Maybe that says something about physiological differences.

I read before about lower back and legs being a good match-up. That and the fact that there are a million of upper back exercises to do sold me on the idea.