Gennaro's Fitness Weblog

Upper Back Mass Building and Strengthening Routine
For Chunky well defined traps, rhomboids, upper lats and rear delts here's a routine that will have you leaving the gym powerful and happy.

Perform these exercises slow, heavy, with full range of movement and maximum control.

BB bentover Rows (Bring the weight up to mid chest) 3x6-8
DB shrugs 3x8
DB rear raises (lying face down on an incline bench) 3x6-8
Pullups or assisted pullups 3x8
Barbell upright rows 3x8

Perform this routine once a week in addition to your regular back blasting routine.

To increase the intensity, perform 4 sets of each of the above exercises, increase the weight, and decrease your rest time between sets. I recommend this after you've performed the routine at least twice.

Perform lat and shoulder stretches between sets and after your workout. A great stretching resource is 'The Whartons' Stretch Book'.
Mar 06, 2004    5:33 pm

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