Good back day Vs Bad back day

Good arm day Vs Bad arm day: https://www.youtube.com/watch?v=RSkzA1l5jlk&t=33s

A bad back day:

Lat pulldowns 3x10 (3 min rest in between each set)
Pronated lat pulldowns 4x15 (3 min rest in between each set)
Cable rows 4x10 (3 min rest in between each set)
Single arm cable rows 4x15 (3 min rest in between each set)
Light dumbbell shrugs 4x20 (3 min rest in between each set)

Results: a lats pump, some soreness in the area the next morning, and an entire gym that hates you for spending 30 minutes sitting on the lat pulldown machine browsing the internet in-between sets.

A good back day:

Deadlifts 1x5 OR 3x3 (evolving rep/set ranges also valid options)
Weighted pull-ups 3x5 OR 3x3 (evolving rep/set ranges also valid options)
Dumbbell OR seal rows 4x12 (evolving rep/set ranges also valid options)
Shrugs OR high pulls 4x15 (evolving rep/set ranges also valid options)

Results: a trashed posterior chain/upper back, high set # to intensity ratio, and since there are so many options to superset there's also a chance it took you less time than a standard bro split.

Skeleton /empty back day template:

Pull 1x5 OR 3x3 if heavy DL / 3x6-10 if variation (RDL, rows)
Calisthenics vertical pull 3x3 or 3x5 if weighted / AMRAP if bodyweight
Horizontal pull 4x8-12 OR secondary iteration of hip hinge
Yoke exercise 4x10-15 OR "legless" horizontal pull if previous set settled on a hip hinge OR supplemental posterior chain work such as hyperextensions/GHM/reverse hyper if no secondary hip hinge iteration

Видео Good back day Vs Bad back day канала Natural Hypertrophy