These are my two respective routines. I try to use heavy weights, but my real goals are to use full range of motion and to achieve maximum muscle contraction during every set. I stretch and flex my muscles between each set, resting about 1-2 minutes between sets (sometimes a little more after a superset, or a deadlift). Like any routine, maximum intensity and concentration are key to success! I like to incorporate heavy power lifts, isolation work, supersets, and a few other principles to really blast my muscles every time I lift.
Back workout:
Pull-ups x as many sets until you get 50 reps
(Make sure these are full range of motion pull-ups, pulling your body all the way up, then lowering yourself under control, feeling the lats stretch. After a set of any lat exercise I like to stretch the lats to their fullest.)
Bent BB Rows 4 x 6-8
Seated Cable Rows / V-Bar Pulldowns (Superset) 4 x 6-8
(Like everything else, I like to concentrate on full range of motion with maximum muscle contractions. I stretch and flex after every set.)
Deadlifts 4 x 10,8,6,4 (Power training)
** I do some biceps work after my back routine.
Shoulder workout:
Military Press 4 x 6-8
(Full range of motion, stopping just short of locking out to keep the tension on my shoulders during the entire set.)
Seated Side DB Laterals 4 x 6-8
(I like seated because I can isolate my side delts better. Can't use as much weight, but I wear the muscle out.)
Heavy Upright Rows 3 x 10,6,4 (Power Training)
(I use a little momentum from my legs to throw the weight up, with full range of motion and good form though. Goal is to use maximum weight to make the deltoids work to their maximum.)
Arnold Press / Rear DB Raises (Superset) 4 x 8-10
** At the end of my shoulder routine, I do isotension holds. This is where I grab two dumbbells (20lbs, maybe a little more) and hold them out to my sides about 6-7 inches. I hold it their until I feel a really deep burn, trying to make as many muscle fibers as possible contract, almost like letting none escape!)
