Thread: shoulders and back

I do back/delts on the same day. Back may be overkill for you, but its working great for me right now.

3-4 sets pronated wide grip rows (6-9 reps)
3-4 sets supinated closer grip rows (6-9 reps)
4 sets deadlifts (standard foot stance) (4-8 reps)
3 sets cable rows, close hammer grip (8-10 reps, whole stack)
2 sets wide grip cable pulldowns to the front (6-9 reps)
1-2 sets close supinated grip pulldowns (6-9 reps)

3 sets standing barbell presses (5-8 reps)
2 sets dumbell laterals (8-10 reps)
2 sets dumbell rear laterals (8-10 reps)

You could also add in a light set of front raises or perhaps rotator work.

Thanks Mudge.