I think i need new workouts for my back and shoulders...
for back i use to do
-5 sets of pull downs, or 5 sets of rows i guess its where you pull the thing towards you...
-5 sets of an exercise where you put on leg on the bench and the other on the floor and pull the weight toward the chest..
-and then end with couple of sets of pullups or.. do pulldown or rows if i get more energy..
for shoulders
-5 sets of shrugs
-5 sets of where you pull the bar toward the chin
-and if i still go energy sometimes i don't, do 4-5 sets of super sets where i would do about 6-8 reps of an exercise where you use a dumbbell and bring it to eyelevel and hold it there and lower it and nother 6-8 reps of an exercise where you make your elbows 90 degrees and just bring the them up and down...
every once in awhile i do dumbbell press for shoulders...
i would like to do a new work out routain cause the shrugs aren't doing it for me anymore, i dont' see any gains from them... but i would like an excersie where there isn't much danger of damaging the shoulders..
Posted by: Pemburu
arbntmare, Here's a website used by many on this forum. If you go there you can develop routines, look at different methods, and see the nomenclature for various exercises. Check it out and come back with some more questions.
For your back you need both rows and the pull downs or pull ups. I think the pull ups (or chins) are better myself. Also do some form of bent over row, whether it is with a T-Bar, barbell or dumbbells.
Shoulders: You need some presses and some raises of some sort. Head for the the following website and look for exercises for your shoulders.
I know this is all very vague, but come back after researching there and you'll find all sorts of routines posted throughout this site that will prove useful to you.
WORKOUT 3
-dumbell front raise 3x10-12
-dumbell upright row 3x8-10
-single arm dumbell press 2x6-8
-behind the back barbell shrug 2x12-15
Enjoy!!!!!
Posted by: IronSA
If you're looking for shoulders then you need to overload your delts. Shrugs are for traps. Up right rows are better but will focus mainly on the front of the delts. You need Shoulder Presses. Heavy shoulder presses. You should always perform rotator cuff exercises as routine. Do them twice a week for now. If you have access to a smith machine then all's good. You need a bench thats supports your back in an up right position (like you're sat up straight). The bar is going to pass just in front of your nose and not go lower than your chin. First set is warm up set, 50% of max, 12 reps. Now start loading the bar. Next set 70%, then 90%, then 100%. that'll just be 1 or 2 reps. Last set back to 50%. Follow that with Side Lateral Raises.
Thats it. Rear delts should be back of your back work out. Give it a go, you'll get results.
Posted by: HialeahChico305
Only thing a smith machine is good for at my gym is to catch dust.
Posted by: min0 lee
Originally Posted by IronSA
Give it a go, you'll get results.
Umm....he gave up bodybuilding and is now a buddist monk....but hey, better late than never.
Good looking out, it is the thought that counts.
Posted by: tomuchgear
try rear delt flys for rear head of your delt and part of your back and upright rows for rear head of your delt and traps works great for me
Posted by: lucifuge
um, irons, hialeah, and tomuchgear.... check the date on this thread
Posted by: tomuchgear
wtf who posted in here first i thought it was a fresh thread damn i feel stupid wow
Posted by: lucifuge
.... that's how they get ya
Posted by: tomuchgear
thats just freaking funny
Posted by: tomuchgear
damn lucifuge your a big dude how long you been lifting to build a v-taper like that
Posted by: lucifuge
well, I dunno about me being a big dude, but I thank you for the compliment.
I've been training seriously for about 8 years now.
Posted by: tomuchgear
awesome
Posted by: CaptCutty38
Originally Posted by HialeahChico305
Only thing a smith machine is good for at my gym is to catch dust.
Originally Posted by IronSA
