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BACK ROUTINES

SHREDDER'S MASS BLAST #5

Hey Y'all,

Here's a Mass Blast back workout right out of my own training journal:

Deadlifts:
2-3 warm sets of 10 reps; 3 sets of 5 RM (RM is the heaviest weight you can handle to get the specified number of reps, in this case 5 reps)

Partial Deadlifts (in the power rack, from the knees up):
use your 5 RM deadlift weight and do 3 sets of maximum reps (as many as you can get) for me it's usually 15-20.

Wide grip lat pulldowns:
1 warmup set then 4 sets of 8-10RM (arch the back, pull down to the top of the chest, control the weight on the way up and down)

T-bar Rows:
1 warm up set, then 4 sets of 8-10RM (again control the weight, keep the back arched, concentrate on squeezing the shoulders back and down)

Rear Delt Fly (reverse on a pec machine) or bent over laterals:
1 warm up set, then 5 sets of 8-10RM ( keep the movement smooth, keep the elbows up to the level of the shoulders, squeeze hard at the top of the movement)

That's the back workout. Have Fun!

Dave Goodin
Texas Shredder photos
Hyde Park Gym Website

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