Quote:
Originally Posted by CarlosTheGaucho
Hey Phil,
great work - congrats!
I see a major V shape and massive shoulders, would you care to share some tips for one's back and shoulder routine? I guess you may do extensive wide pull ups?
And I feel you with the stomach issues, remember once I lost four pounds over one weekend, spent a lot of time reading (at the "restroom")  |
Thanks man much appreciated!
Heres a sample of my back and shoulder days. This routine is geared towards bring in upper and mid back/shoulder thickness.
Back
1. Lat Pull downs to the front? 2 sets 10-12 reps
2. Close grip lat pull downs- 2
2. DB Rows or barbell - 4 sets 10-12 reps
3. Heavy deadlifts- 4 sets 8-12 reps
4. . Seated close grip Cable Rows 4 sets 12-15 reps - Squeeze for 1 second every rep (Do wide grip nxt week and pull to chest instead of belly botton.)
5. Hammer strength high row- 3 sets 10-15 reps
6. Shrugs- 5 sets- 10-15 reps (Any style)
Shoulders
Exercises to be performed in order
1. Seated Dumbbell Press (or Smith machine shoulder press) 4 sets 10 ? 12 reps
2. Standing side lateral raise - 5 sets 10-15 reps
3. Bent over rear lateral raises (Dumbbell, cable, or pecdeck) ? 4 sets 12 - 20 reps ? keep arms in natural bend. It?s a short control motion
4. Wide grip upright rows - 4 sets 10-15 reps
5. Dumbbell front raise- 4 sets 10-12 reps
6. Barbell shrugs- 4 sets 10-15 reps. (Squeeze at top for one full second then let it stretch)