Seated rows- with the dual handle extension or the straight bar
bent over rows
dead lifts
pull ups

I just started back at this gym. I use to be a member there before I moved to SD but they have remodeled since then. I havent seen a hyper extension setup there hence not in my workout

 

I'd say mix that up a little. How many sets and reps are you doing?

Do Pull Ups first for a while, DL's, Bent Rows, Seated rows, in that order.

 

the gym i go to is starting to get fucking packed!

so today i went 10pm and it was still crowded!

goddamn seasonal worker outers

 

Im going to rant:

What is it with people who dont know how to spot? I usually lift by myself and I have to ask someone i usually dont know for a spot. I try to be nice and say "if I do need help just give me the slightest help possible"

Then I will be on my last rep, pushing as hard as i can and I will stop about middle way and they will use too much force to lift it up and the last rep was rendered useless. Thanks alot

 

:word:

this is why i rarely go alone. i have several friends who know how to make me get the most out of my workout.

 

I always go alone as well. But I've weeded out the bad spotters. I also spot how I want to be spotted so I can tell them "see."

 

I usually go alone also. Has anyone ever tried doing bench press on the smith machine so that when you've gone to failure you can catch the bar on the latches? I know its not the same as a free weight bench press cause I can lift significantly more on the smith machine

 

I wouldn't bench on the Smith Machine personally, I know Brett does. I think it leads to shoulder problems as well as not giving you enough stabilizer strength.

 

:werd:

I'd probably only use the Smith machine for rep-til-failure sets.

 

How would it lead to shoulder problems? Isn't it the same motion as a normal bench press? I could see that you would not get the same stabilizer support. Thats why I like to use dumbells because you have to control the weight all the way down and all the way up