Gym Routine [Day One] Back & Shoulders (Diet Season)


My back and shoulders routine takes between 90 minutes and 120 minutes depending on how much rest I take between sets. This has been a general “distance” routine that I carry out throughout the year, and add and subtract items from it based on the season. On season (May to August) when I am trying to stay cut up, I will go heavier on the mass muscles (lats and traps) to burn more calories, and I am on a strict 3 on 1 off. During the off season (September to April) I will go heavier on the intricate muscles (deltoids) to try and build them up for the next on season, when I am going to let off them a bit.

Don’t fool yourself, if you think arms, abdominals or even chest are the areas that get you noticed. It’s the back that gets you noticed regardless of whether you are a man or a woman. The hourglass that a woman desires is because the back is developed, and the barrel chest that men seek to have are more because of the wings under their arms then the mounds on their chest. Those that ignore the back muscles be it male or female will probably always be unhappy with their physique and never really know why. Since most of the back muscles coincide with the movements of the shoulder muscles this is why I choose to work them out together. I have seen plenty of people who work their back with their chest and their shoulders with their arms, and it is all a question of taste.

Warm Up:
Chins (Pull Ups): 3 or 4 sets of whatever amount I can do, which is usually 4 or 5.

Heavy Sets:
Wide Grip Pull Downs: 4 or 5 sets of 8 to 12. 12 is what I absolutely expect from my-self on the first 4 sets and then I treat myself to number 5.
Narrow Grip Pull Downs: 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Seated Cable Rows: 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

Lighter Giant Set: 
This is 6 specific exercises all done in a row, then rest for at least two minutes (the typical time it takes to walk around the inside of the building) 4 Sets so Start LIGHT. The order of these are specific so that the same weight will be difficult the entire giant set.
Cable Front Raise: Independent Arms: Goal is 12 (See Both Cable Parts Together)
Cable Shoulder Presses: Independent Arms: Goal is 12
Seated Dumbbell Laterals: Independent Arms: Goal is 12
Seated Bent Over Dumbbell Laterals: Independent Arms: Goal is 12
Seated Dumbbell Shoulder Presses: Independent Arms: Goal is 12

Heavy Tri-Set: 
These three exercises are done together with an emphasis placed on weight. Take a two minute break between each set or as I said above take a walk around the inside of the building. 4 sets that start with a moderate weigh and go up each set.
Cable Upright Rows: Independent Arms: Goal is 12
Cable Standing Low Rows: Independent Arms: Goal is 12 (See Both Cable Sets Together)

Moderate Tri-Sets: 
These three exercises are done together with an emphasis placed on form. Take a two minute break between each set or as I said above take a walk around the inside of the building. 4 sets that start with a moderate weigh and go up each set.
Behind the Back Lat Pull Ins: Independent Arms: Goal is 12
Cable Overhand Upright Rows: Independent Arms: Goal is 12
Cable Standing Mid Rows: Independent Arms: Goal is 12 (See All Three Sets Together)

Moderate Bi Sets:
These two exercises are done together with an emphasis placed on form. Take a one minute break between each set. Usually this is when I pull out my cell phone and write titles to my blogs I am going to write during the day on phone Blogger.
Cable Standing Upright Rear Deltoid Laterals: Independent Arm: Goal is 12

Moderate Bi Sets:
These two exercises are done together with an emphasis placed on form. Take a one minute break between each set. Usually this is when I pull out my cell phone and write titles to my blogs I am going to write during the day on phone Blogger. (Hey I have a lot of blogs to write later sue me!)
Cable Standing Overhead Lat Pull Ins: Independent Arm: Goal is 12
Cable Standing High Rows: Independent Arms: Goal is 12 (See Both Sets Together)


Now on the off chance that you aren’t exhausted after all of this, I don’t know what to tell you. You can always browse the exercise encyclopedia for BACK and SHOULDERS and try to find more things to wear you out, or you can just wait til the next day and see if you hurt enough to continue with this workout. In the end, all workouts will depend on the person doing them. Just DO Them!