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  1. #1
    x'ess is offline New Member
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    Need some good back excersises

    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
    Last edited by x'ess; 02-08-2004 at 06:46 PM.

  2. #2
    British Bulldog's Avatar
    British Bulldog is offline Junior Member
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    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.

  3. #3
    hoss827's Avatar
    hoss827 is offline Banned
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    Wide Grip pullups
    T-bar
    Rows
    Bent Over rows
    Lat pulldowns
    Hyperextensions

  4. #4
    scottninpo's Avatar
    scottninpo is offline Senior Member
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    concentrate on the big three:

    pullups
    bent over row
    deadlifts

  5. #5
    Elliot's Avatar
    Elliot is offline Anabolic Member
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    Quote Originally Posted by scottninpo
    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..

    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.

  6. #6
    groverman1's Avatar
    groverman1 is offline Cross Dressing Member
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    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.

  7. #7
    slobberknocker's Avatar
    slobberknocker is offline Associate Member
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    deads, rack deads, and rows for back.

    for shoulders, i just do shoulder presses (barbell and dumbell, standing).

  8. #8
    arthurb999's Avatar
    arthurb999 is offline Anabolic Member
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    Deadlifts, pull ups, and t bar rows... that's it.

  9. #9
    x'ess is offline New Member
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    thank you everyone for your suggestions.

    My first back/shoulders days will be thursday and friday.

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