phantom939

HELP!!
I'm so frustrated. No matter what I do I can't seem to make any improvements on my back or shoulders. Any advice is appreciated.

JoeR.

What is your current routine for them, and whats your split?

LAM

post your routine...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

phantom939

For back:
Front Pulldown 3/12-15
Seated Cable Row 3/10-12
1 Arm dumbell Row 3/8-10
Close Neutral-Grip Pull-Up 2/8-10

m p o

I'd start of with a wide grip pull-up... do 4 sets stopping at complete failure with 1 1/2 to 2 mins rest between sets..

mid grip lat pull down 3/8-10

single arm row or standing bent row 3/10-12

seated row 3/8-10


this works nice for me..

first seek to understand, then be understood...

Spitfire

Put incline bench at 45° lay on stomach and do reverse dumbell flies, Then do again at 30° and once on flat. If that doesnt work, then you have no posterior delts, sorry.

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

richirich_99

any one have a link to what a one arm row is? i have a idea of what one is, but im not sure if im right. Thanks

"Winning has a cost, how much are you willing to pay?-Les Gutches

stencil

Try Yates rows as well. I love them for back development. My routine, in case you care, is:

yates rows
wide-grip pullups
bent-over reverse flies
stiff-leg deadlifts (done on leg day though)

JoeR.

Those are good for back, for shoulders I do

shoulder press 4 x 6-10
lat raise 4 x 8-15
front lat raise 4 x 8-15

and for traps
shrugs 4x8-15

all pyrimding sets.

Saturday Fever

Deadlifts and rowing. And lots of food. 25 calories for every pound you weigh.

yay.

phantom939

Srry...what r Yates Rows???