Back day, week 1
every set is pretty much slow and controlled, concentrated on a 2 second negative and 1 second positive and a full range of motion on the lifts, which is why the weights are so low, thats how it is going to be on pretty much every split.
pre workout I take Vaso charge and xtend, also drink xtend and1scoop of whey during the workout,
Rest 60-90seconds between sets
Close Grip Bentover BB Rows x3 140 6-12 reps
- 140×10
- 140×8
- 140×6
Close Grip Pullups, x3 Bodyweight 6-12 reps
- BW x 8
- BW x 6
- BW x 4
1 Arm DB Rows x3 70lbs 6-12 reps
- 70×9
- 70×9
- 70×8
BB Shrugs x3 sets, 165lbs 6-12 reps
- 165×10
- 165×8
- 165×6
DB Shrugs x3 sets, 70lbs 6-12 reps
- skipped this workout had to go to school, next time ill get it in
The reason i go with close grip is because i was told by a pro bodybuilder close grip is for a wider back while wide grip is for inner back. The workout was fast paced and intense. Im used to resting 2-3 minutes in between sets using heavy weights and pushing as hard as i can, this workout is definitely releif on my joints.
June 11, 2008 at 6:01 pm
Back day is my favorite! Keep pumpin’ brother! It’s good to go light @ least one week out of the month when your trying to bulk up, ’cause then you get the cut with the bulk. Stay focused! Good luck
June 11, 2008 at 6:59 pm
thanks man i love back day too, had to skip the Dumbell shrugs though had to go to school,
Yeah right now i am going to focus more on full range of motion, instead of just trying to up my numbers in strenght.
August 12, 2008 at 3:44 pm
dam dude ur still in skool
nice tho man , its nice to see (teens) getin into bodybuilding rather then drinking,pissing out 300 bux a weekend.keep at it tho man , i think bodybuilding is a way of life and ill b doing it till i die.(no drugs of course lol)
i should really add something to my bodyspace lol oh wells lifes a bitch catch ya later dude
October 13, 2008 at 2:31 pm
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January 16, 2009 at 6:04 am
yo guys
iv been working out for a while now i got my 1st bench and set of free weights on my 14th birthday and gym membership on my 16th and jus comin up to my 18th and startin to take it more seriously im working hard but ever since i started iv always found it easier to get bigger but toning is a massive problem for me i mean wats the point if it doesnt look good aye … anyone got good tips for toning