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Hello everyone,
I am looking to get back into shape and i am doing some research. I want to attain a more athletic build then; in time, add on more mass. I am currently 5'10 and weigh about 195lbs with approx 15-18% bf. (yes i am a little thick)
My back and should are deprived mostly because of my ignorance of excersises with these muscle groups.
Can someone reccomed(sp?) a good routine for both back and shoulders?
Thanks in advance
x'ess
please be gentle, its my first post :cheers:
For shoulders I do the following:-
Lateral raises x4 sets, barbell press behind neck x4 sets, bent-over lateral raises x4 sets. Followed by dumbell shrugs x4 sets for traps.
For back I do three of the following:-
Wide grip chins, lat pulldowns, bent-over barbell rows, seated rows or t-bar rows.
Wide Grip pullups
T-bar
Rows
Bent Over rows
Lat pulldowns
Hyperextensions
concentrate on the big three:
pullups
bent over row
deadlifts
bingo.. do thoes three and your fine.. other back excersises are just variations of thoes three..Quote:
Originally Posted by scottninpo
for shoulders look up arnold presses, side latterals, front latteral, military presses IN FRONT NOT BEHIND THE HEAD, and shurugs for your traps..
check out www.exrx.net its a great site that helps you develop your routine.
Only concentrate on major movements. For back pullups, t-bar rows, deadlifts, bent over rows. For shoulder the meat and potato movement is military presses and upright rows.
deads, rack deads, and rows for back.
for shoulders, i just do shoulder presses (barbell and dumbell, standing).
Deadlifts, pull ups, and t bar rows... that's it.
thank you everyone for your suggestions.
My first back/shoulders days will be thursday and friday. :lift: