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  1. #1
    number twelve's Avatar
    number twelve is offline All Natty...Kinda~Winning Member Transformation Contest!
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    middle back/rhomboid development

    hey im trying to pick up the middle of my back, right between my shoulder blades... i do bent over rear delt raises, and pull downs from differant angles to try to hit that area.

    i always change stuff up but my back workout generally is:

    weighted chins 4 x 10, 8, 6, 4
    deads 5x 8,6,4,rep out
    rows (dumbell or barbell) 4x 10, 8, 6, 6
    pulldown (close or wide grip) 3x 10, 6, rep out
    rear delt raises 3x 10, 10, 10

    ill substitue in T bar rows and cable rows every other week in place of barbell rows.
    what more can i do to thicken up between my shoulder blades?
    thanks

  2. #2
    -DedicateD-'s Avatar
    -DedicateD- is offline Member
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    close grip T-bar would work well...just recently i went back to one arm dbell rows done strict and slow, stretch at the bottom...the next day the upper middle back is sore right between my shoulders

  3. #3
    number twelve's Avatar
    number twelve is offline All Natty...Kinda~Winning Member Transformation Contest!
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    thanks bro

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