Delts and Back

[JKurz1]

Anybody have a good routine for an intense Back/Trap/Delt routine?

Thinking about:

Heavy Rows - 4 set - 10-8 reps
Dbell Row - 2 sets - 10 reps
Lat Pull - 3 sets - 10-8 reps
Seated Row - 2 sets - 10-8 reps
Hypers
Shrugs - front and back

Seated Smith Military - 4 sets, 5th w/ static Hold
Arnolds - 2 sets, 10-8
Side Lats - 3 sets, 10-8
Uprights (for both traps and delts) - 3 sets 10-8

ANy thoughts?

 

[leatherface]

Thoughts yes.. were are the Deadlifts??? When I think of an intense back routine, im usually thinking deads and goodmornings, maybe some rows, weighted pull ups.

As for the shoulders, why are you doing the military presses in a smith? I wouldn't recommend doing anything in a smith machine though, so perhaps im biased

 

[JKurz1]

Deads are every other week......coupled with Good ams......

Dbell Press every other week with Smith...I'll prob. switch to dbell today..thanks

 

[crew9]

Anybody have a good routine for an intense Back/Trap/Delt routine?

Thinking about:

Heavy Rows - 4 set - 10-8 reps
Dbell Row - 2 sets - 10 reps
Lat Pull - 3 sets - 10-8 reps
Seated Row - 2 sets - 10-8 reps
Hypers
Shrugs - front and back

Seated Smith Military - 4 sets, 5th w/ static Hold
Arnolds - 2 sets, 10-8
Side Lats - 3 sets, 10-8
Uprights (for both traps and delts) - 3 sets 10-8

ANy thoughts?

You have 3 rowing motions eh. Try this:
Deadlifts
Barbell Rows
Weighted pulls up

Shoulders
Standing OHP or Pushpress
Side laterals
rotator work