Thread: Wanted:Back and Shoulder Help

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

post your routine...

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

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..

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.

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

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)

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.

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