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Killer back and shoulder workout

Posted by Tennessee

KILLER Back and Shoulder Routine - I added 100 lbs to DL 1 rep Max in 2 months.

Here is my KILLER Back and Should Routine - I'm and old guy (47) I do this only once per week. I've increased my 1 rep max right at 100 lbs with this routine in last 2 months, and added big size to back and shoulders

I could not agree more, try this:

DL - 2 x warm up x 10
DL - 2 x 50% 1rep max x 10
DL - 2 x 75% 1rep max x 5
DL - 2 x 90% 1rep max x 3
DL - 1 x 50% 1rep max x max

Note: If you can do more then 10 reps of last set, increase weight.

Note: ALWAYS either add weight or add reps, EVERY workout. Once you get can do 5 reps of 90% max, increase it

Note: I only do singles once every 2 months.

Then do Barbell Clean & Jerk (BB C&J)

BB C&J - 2 x warm up x 10
BB C&J - 2 x 50% 1rep max x 10
BB C&J - 2 x 75% 1rep max x 5
BB C&J - 1 x 50% 1rep max x max

Note: ALWAYS either add weight or add reps, EVERY workout. Once you get can do 5 reps of 90% max, increase it

Then do Barbell Rows (BB R)

BB R - 2 x warm up x 10
BB R - 2 x 50% 1rep max x 10
BB R - 2 x 75% 1rep max x 5
BB R - 1 x 50% 1rep max x max

Note: ALWAYS either add weight or add reps, EVERY workout. Once you get can do 5 reps of 90% max, increase it

Then Close Pull Ups

4 x Max

Then Wide Lat Pull Ups

4 x Max

Try to increase number of reps EVERY workout, once you get up to 4 x 25, add a weight belt.

Then Close Cable Lat Pull Downs (CC PD)

CC PD - 2 x warm up x 10
CC PD - 2 x 50% 1rep max x 10
CC PD - 2 x 75% 1rep max x 5
CC PD - 1 x 50% 1rep max x max

Note: ALWAYS either add weight or add reps, EVERY workout. Once you get can do 5 reps of 90% max, increase it

Then Cable Rows (C R)

C R - 2 x warm up x 10
C R - 2 x 50% 1rep max x 10
C R - 2 x 75% 1rep max x 5
C R - 1 x 50% 1rep max x max

Note: ALWAYS either add weight or add reps, EVERY workout. Once you get can do 5 reps of 90% max, increase it

The Old Coot from Tennessee

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