Pick my shoulder/back excercises for today!

[B0ARDIN087]

3rd week of 5x5... first two weeks i did arnolds and front raises and arnolds and side raises.. then both back weeks i did pullups and low row...... pick me two new ones for each!!!

 

[slobberknocker]

Bent rows and dumbell rows. Military press and dumbell press.

 

[louden_swain]

BACK

Barbell Rows
Deadlifts

DELTS

Seated Barbell Presses
Up Right Rows

Using two pulling and two pushing exercises for each muscle group is a bit repetitive and unnecessary. Include a variety of movements.

 

[louden_swain]

OR

BACK

T-bar Rows
Pull-Downs

DELTS

Push Presses
Bent Laterals

 

[guldukat]

OR

BACK

T-bar Rows
Pull-Downs

DELTS

Push Presses
Bent Laterals

Those look good too

If someone can do them, I think chins or even Doggcrapp's "rack chins" are better than pulldowns, but there are tons of moves you can do for the back.

And lest we forget, don't skimp on the standing DB presses! I tried them not long ago just as a goof and was really impressed.

 

[biogeared]

Barbell Rows
Chins
Deadlifts

BB shoulder press
DB laterals (one arm at a time)
Front db raises

 

[windows]

no

 

[from zero]

"rack chins"

??

What are those? I'm intrigued.

 

[guldukat]

??

What are those? I'm intrigued.

Let me see if I can find the text...it was posted at the Animal board originally I think.

Here it is. But be warned, it's in all-caps! Dogg explains it pretty well but it's also something you sorta have to try to completely "get":

BACK WIDTH
1) THIS IS WHAT I WANT--I WANT YOU TO FIND THE WIDEST SMYTHE MACHINE YOU CAN (OR BARBELL IN A SQUAT RACK) AND PUT A BENCH IN FRONT OF IT--PUT THE BAR ABOUT SHOULDER HEIGHT--USE WRIST STRAPS AND PUT YOUR GRIP AS WIDE AS COMFORTABLY POSSIBLE--PUT YOUR HEELS UP ON THE BENCH BUT CROSS YOUR LEGS TO TAKE THEM OUT OF THE MOVEMENT

YOUR LEGS SHOULD ALMOST BE STRAIGHT BUT NOT QUITE--NOW DO CHINS EXPLOSIVELY UP AND 8 SECONDS DOWN TILL THE FULL STRETCH ----ANY REP THAT YOUR CHIN DOESNT EITHER GO OVER THE BAR Or HIT THE BAR DOESNT COUNT!!!

DO ONE WARMUP SET AND THEN HAVE SOMEONE PUT A FIXED PLATE BARBELL (LIKE USED FOR BARBELL CURLS) IN YOUR LAP. ON EVERY REST PAUSE THE SPOTTER GRABS THE BARBELL OFF OF THE CHINNERS LAP AND THE CHINNER STANDS UP AND COUNTS HIS 15 DEEP BREATHES (AND HE STAYS STRAPPED UP TO BAR)---THEN THE CHINNER THEN GETS BACK INTO POSITION AFTER 15 DEEP BREATHES AND THE SPOTTER PUTS THE BARBELL BACK ON THE CHINNERS LAP

I WANT ONE WARMUP STRAIGHT SET WITH NO ADDED WEIGHT DONE FOR 10-12 REPS AND THEN ONE ALL OUT REST PAUSE SET FOR 15 TO 20 REPS WITH ADDED WEIGHT (USE A 30LB BARBELL THIS FIRST TIME OUT)--THEN 10-30 SHORT RANGE STATIC REPS AT THE END----THESE ARE GOING TO BE EXCRUCIATING AND TOMMORROW YOUR LATS ARE GOING TO BE KILLING YOU ----THIS EXERCISE IS MY LAT WIDTH PRONTO EXERCISE---WORK THIS HARD!

YOU CAN RIG THIS UP WHERE YOU DONT NEED A SPOTTER--IVE DONE THIS BEFORE BY PUTTING MY WEIGHT BELT REALLY LOOSE AROUND ME AND PUTTING A 35LB PLATE DOWN THE BACK-OR PUT YOUR WEIGHT BELT ON AND HANG A DUMBELL FROM THE BACK OF IT WITH A SHORT CHAIN--OR YOU CAN RIG UP SOME BENCHES WHERE YOU CAN GET THAT BARBELL OFF YOUR LAP BUT ITS MUCH EASIER IF YOU CAN GET SOMEONE TO HELP YOU FOR THE ONE WORKING REST PAUSE SET. I WANT YOU TO REALLY PUSH THE STRETCH DOWN THE BOTTOM AND THEN TRY TO EXPLODE UP TO THE BAR ON EVERY REP.

 

[Dave949]

Shoulders: Hang clean / military press combo. When you hit failure on the press part, push press last three reps.

For some shock or variety: ( a real shoulder scorcher) Try lateral side raises to failure (then with no rest) super set with hang clean / military press combo.