whats a good back and shoulder routine?

Gsus · 11-10-2005, 04:19 AM

right now im doing 3 sets of 7-10 reps
lat pull downs, chin ups, t bar rows, one arm dumbell bent over row, barbell rows, barbell behind the back shrugs
dumbell front raise, dumbell lateral raise, dumbell bent over raise, negative shoulder press on smith machine

Cantide · 11-10-2005, 09:54 PM

Looks okay if your nutrition and sleep is top notch and suitable for the demand.

Best bet is to give it time and see how it works for YOU.

Which begs the question: how long have you been doing this routine?

**antihero** · 11-10-2005, 10:03 PM

youve got to stick with a routine for about 3+ months to really give it a fair shot....dont change things too often....you need to give them a chance to really work

**Peaked_18** · 11-10-2005, 10:18 PM

Back:
Pull up 2-3 sets 6-12 reps
Deadlift 3-4 sets 2-6 reps
Barbell Row 2-3 sets 6-10 reps
Good Morning 2-3 sets 4-6 reps

Alternate Exercises: Chin up, Rack Deadlift, Sumo Deadlift, Snatch Grip Deadlift, Chest Supported Row, Lat Pulldown, Low Cable Row, Hyperextensions, Reverse Hypers, and Stiff-Legs.

Shoulder:
Military Press 2-3 sets 12-15 reps
Dumbbell Shoulder Press 3-4 sets 4-8 reps
Side Laterals 2-3 sets 8-10 reps
Face Pulls 2-3 sets 8-12 reps

Alternate Exercises: Bradford Press, Behind The Neck Press, Smith Shoulder Press, Hammer Press, Band Shoulder Press, Seated Lateral Raises, Bent-Over Laterals (cables, bands, and dumbbells).

Switch exercises every 2-3 weeks and do some heavy and lighter work in your workouts. Make sure to get a lot of variety and keep with the same routine for a while.

11-10-2005, 04:19 AM	#1
Gsus Amateur Join Date: Oct 2005 Posts: 43 Recipes: 0 Rep Power: 0	whats a good back and shoulder routine? right now im doing 3 sets of 7-10 reps lat pull downs, chin ups, t bar rows, one arm dumbell bent over row, barbell rows, barbell behind the back shrugs dumbell front raise, dumbell lateral raise, dumbell bent over raise, negative shoulder press on smith machine

11-10-2005, 10:03 PM	#3
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	youve got to stick with a routine for about 3+ months to really give it a fair shot....dont change things too often....you need to give them a chance to really work __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

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11-10-2005, 09:54 PM	#2
Cantide Amateur Join Date: Aug 2005 Posts: 52 Recipes: 0 Rep Power: 4	Looks okay if your nutrition and sleep is top notch and suitable for the demand. Best bet is to give it time and see how it works for YOU. Which begs the question: how long have you been doing this routine?

11-10-2005, 10:18 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Back: Pull up 2-3 sets 6-12 reps Deadlift 3-4 sets 2-6 reps Barbell Row 2-3 sets 6-10 reps Good Morning 2-3 sets 4-6 reps Alternate Exercises: Chin up, Rack Deadlift, Sumo Deadlift, Snatch Grip Deadlift, Chest Supported Row, Lat Pulldown, Low Cable Row, Hyperextensions, Reverse Hypers, and Stiff-Legs. Shoulder: Military Press 2-3 sets 12-15 reps Dumbbell Shoulder Press 3-4 sets 4-8 reps Side Laterals 2-3 sets 8-10 reps Face Pulls 2-3 sets 8-12 reps Alternate Exercises: Bradford Press, Behind The Neck Press, Smith Shoulder Press, Hammer Press, Band Shoulder Press, Seated Lateral Raises, Bent-Over Laterals (cables, bands, and dumbbells). Switch exercises every 2-3 weeks and do some heavy and lighter work in your workouts. Make sure to get a lot of variety and keep with the same routine for a while.