Quote:
Originally Posted by Ant
Right now I'm basically on your new split. I struggle with Back so what do you do for that?
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Three elements: Back width (lats), back thickness (middle back), lower back.
I do deadlifts every other week. Learn to do them. This week i did (non-deadlist week)
Lat Pulldowns (width)
100x15 Warm Up
150x12
200x10
225x8
Bicep Exercise
Bicep Exercise
Dumbbell Rows (thickness/lower) *these will take alot out of you*
100x12 Warm Up
125x10
150x8
Cable Seated Rows (close grip thickness/lower)
250x10
300x8
Bicep Exercise
Dumbbell Pullover (width) *this is a great exercise*
100x12
125x10
140x8
Calves
Learn to do deadlifts!!! they are an all time great mass builder. Learn to do them properly and they will take you a long way.
Most ppl have problems with width exercises. On exercises like pull downs: Learn to pinch your shoulder blades together at the contraction point of the movement and get a good stretch at the hang.
I suggest before doin pulldowns you master chin ups first.
I go into much greater detail with my back such as lower lat exercises, movements targeting thickness specifically...however, this should do for now.