- Joined
- Jan 24, 2012
- Messages
- 113
Baby Got Back Routine
By: MariAnne Anderson
A massive back is a beautiful thing. Like Michelangelo?s statue of David, it is a work of art. Some of the greatest bodybuilders - Ronnie Coleman, Arnold Schwarzenegger, Dorian Yates - all possessed well developed backs. Their backs were both wide and thick, giving a depth to their physiques that many pros lack nowadays.
Day 1: Horizontal push pull, calves, and abs
Thickness-Back:
Rack pulls 5?5 (direct, hard, strength range)
Bent-over rows 3?8 (hypertrophy range)
(If you do a third, Hammer Rows 3?10-12)
Chest:
Flat bench 5?5
Incline dumbbell press 3?8
(if you do a third, Incline cable flyes 3?10-12)
Calves: (soleus) 3?12-20 seated calf raises. Pause at the bottom
Abs: 3 sets of 8-12, weighted
Day 2: Quad dominant, hamstring accessory. Biceps.
Quads:
Full squats 5?5
Leg press 3?8
Hamstrings:
Leg curls or high foot placement leg press 3-4 sets of 12-20
Biceps:
Seated alternating bicep curls 5?5
Hammer curls 3?8-12
Day 3: Vertical push-pull, calves, abs
Width-Back:
Chins 5?5
Hammer high rows 3?8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3?12)
Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway ? 3?10)
Arnold Press or Military Press 5?5
Standing side laterals 3?8
Calves: (gastrocs) standing or donkey calf raises, 3?8-10
Abs: 3 sets of 8-12, weighted
Day 4: Hamstring dominant, quad accessory. Triceps.
Hamstrings/glutes:
Romanian Deadlifts 5?5
Good mornings or high foot placement leg press 3?8
Quads:
Walking lunges or seated leg extensions 3?12-20
Triceps:
Skullcrushers, Dips, or between bench dips 5?5
Cable pressdowns 3?8-12
By: MariAnne Anderson
A massive back is a beautiful thing. Like Michelangelo?s statue of David, it is a work of art. Some of the greatest bodybuilders - Ronnie Coleman, Arnold Schwarzenegger, Dorian Yates - all possessed well developed backs. Their backs were both wide and thick, giving a depth to their physiques that many pros lack nowadays.
Day 1: Horizontal push pull, calves, and abs
Thickness-Back:
Rack pulls 5?5 (direct, hard, strength range)
Bent-over rows 3?8 (hypertrophy range)
(If you do a third, Hammer Rows 3?10-12)
Chest:
Flat bench 5?5
Incline dumbbell press 3?8
(if you do a third, Incline cable flyes 3?10-12)
Calves: (soleus) 3?12-20 seated calf raises. Pause at the bottom
Abs: 3 sets of 8-12, weighted
Day 2: Quad dominant, hamstring accessory. Biceps.
Quads:
Full squats 5?5
Leg press 3?8
Hamstrings:
Leg curls or high foot placement leg press 3-4 sets of 12-20
Biceps:
Seated alternating bicep curls 5?5
Hammer curls 3?8-12
Day 3: Vertical push-pull, calves, abs
Width-Back:
Chins 5?5
Hammer high rows 3?8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3?12)
Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway ? 3?10)
Arnold Press or Military Press 5?5
Standing side laterals 3?8
Calves: (gastrocs) standing or donkey calf raises, 3?8-10
Abs: 3 sets of 8-12, weighted
Day 4: Hamstring dominant, quad accessory. Triceps.
Hamstrings/glutes:
Romanian Deadlifts 5?5
Good mornings or high foot placement leg press 3?8
Quads:
Walking lunges or seated leg extensions 3?12-20
Triceps:
Skullcrushers, Dips, or between bench dips 5?5
Cable pressdowns 3?8-12
