I have been using my routine for a while im trying to switch it up anyone have a some good back workouts?

Hey, what's up. Exercises I do to strengthen my back are wide grip pull ups, the superman, and seated cable rows.

supermans:
http://www.youtube.com/watch?v=UcD70v9TSa4

seated rows:
http://www.youtube.com/watch?v=4sdnsjl8V2k
http://www.youtube.com/watch?v=elqJyIgc1Cs&feature=related

These are helping me and I've definitely noticed a difference in strength and size. Hope this helps. Good luck.

-Ace

What part of your back? Lower or upper? Shoulders etc etc? For your lower back you should do supermen, dead lifts, static back bridge etc. For upper you can do rows etc.

Depends on what part of your back though.

intervals on the rowing machine!

http://www.youtube.com/watch?v=fmritOWsSM0

this guy could hit hard with a little practice:
http://www.youtube.com/watch?v=WHYqCqGiDUE&feature=related

What part of your back? Lower or upper? Shoulders etc etc? For your lower back you should do supermen, dead lifts, static back bridge etc. For upper you can do rows etc.

Depends on what part of your back though.

the whole back not shoulders though i do shoulders on its own day

intervals on the rowing machine!

http://www.youtube.com/watch?v=fmritOWsSM0

this guy could hit hard with a little practice:
http://www.youtube.com/watch?v=WHYqCqGiDUE&feature=related

I used to do crew i hated those erg machines so much haha

yeah if not for the mental aspect of boxing practice (sparring) I'd say rowing is wayyyy harder

here you go little guy,

12 pull-ups.....12 cleans.....12 bent over rows...12 stiff leg deadlift..12 single arm snatch both sides....rest 1 minute and repeat 5 times.....use moderate weight

I used to do crew i hated those erg machines so much haha

nice. i used to be the captain of university of delawares freshman crew team before i transfered to the New School in NY to get my jazz performance degree. now i just train and box. i use the erg to crosstrain. its a damn beotch....

sometime i do amateur bouts on the erg.

i warmup 1 minute, then sprint 2 minutes (holding a split around 1:40), active recovery for 1 (meaning slower row at around 17-20 strokes per minute), sprint 2, active recovery for 1, sprint 2, active recovery for 1 - its an anaerobic workout that similates the intense anaerobic workout of a 3 round, novice, amateur boxing match....

then i do a slow, long run to cool down and get in an aerobic workout and burn calories to maintain weight.

1:40 split time? That's really good man, I'm impressed.

3x Wide Grip Pull ups
4x Dead Lift
4x Bent over Barbell Rows
3x One Arm Bumbell Rows

1:40 split time? That's really good man, I'm impressed.

thanks, but its not always consistent. its only if i keep that element of crosstraining for a couple of weeks that my conditioning allows me to hold it there for the first round. i also can't sustain it for all 3 rounds.

back in the day my best 2k was 6:30 and my best 6k was 21:15 but that was ages ago when i rowed everyday. i got so burned out on erging from when i rowed that there is a chance i will never do a 2k or 6k ever again, haha. i also did a marathon on the erg once, but i dont remember my exact time. i think it was close to 4 hours and 45 min though... it was kinda brutal on my back and my hip flexors. i have to admit that i did get up like 2 or 3 times to reset the cd i was listening to on the boombox that was in the erg room.

lately, ive been doing more intervals with running trying to enjoy this last month or so of great weather...

I did 10k in 38 minutes once and when I stood up I puked all over myself -_-

thanks, but its not always consistent. its only if i keep that element of crosstraining for a couple of weeks that my conditioning allows me to hold it there for the first round. i also can't sustain it for all 3 rounds.

back in the day my best 2k was 6:30 and my best 6k was 21:15 but that was ages ago when i rowed everyday. i got so burned out on erging from when i rowed that there is a chance i will never do a 2k or 6k ever again, haha. i also did a marathon on the erg once, but i dont remember my exact time. i think it was close to 4 hours and 45 min though... it was kinda brutal on my back and my hip flexors. i have to admit that i did get up like 2 or 3 times to reset the cd i was listening to on the boombox that was in the erg room.

lately, ive been doing more intervals with running trying to enjoy this last month or so of great weather...


i only rowed for a year as a freshman in high school my best 2k was like 7:38, but for the second half of the season one kid wuit so they had to make me a coxswain.

And yea 2k tests are one of the hardest things i have ever done.

I always do wide grip pull ups but they have gotten so easy for me so now i pull up then pull my body to each side a couple times then go down.