December 15, 2009

Back/Traps

Close-Grip Lat Pulldowns - 2 sets of 20 reps (I used 105 pounds and went down slow)

Close-Grip Pull-Up’s - 4 sets of 10 reps (rested 15 seconds between sets)

Wide-Grip Lat Pulldowns - 4 sets of 10 reps at a heavy weight (175 pounds) with 30 second rest

One-Arm DB Rows - 4 sets of 8 reps (95 pound DB’s)

Wide-Grip Barbell Rows - 4 sets of 8 reps - HEAVY………..

DB Shrugs - 4 sets of 20 reps (75 pound DB’s)

Smith Machine Shrugs - 4 sets of 10 reps with slow contractions

*** Try this routine because I guarantee you will get sore and worn out