Bombing Back

Straight To The Point Back Training!

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Bombing Back!
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To the point back training! This a short brutal back routine that gets Results!

Ronnie Coleman circa 1995

Building a thick strong back is the hall mark of brutal dedicated training. Building your back takes a kind of discipline that most don't have. Maybe its because you can't see it as you train and have to connect with the muscle through your mind and muscle contraction connection. This shit is real so don't think of blowing it off. Every Mr.Olympia who has won that title has had back muscle that was detailed, thick, and nasty. So get off the shitter and follow the routine listed below and put so fucking meat on the skinny torso. Move dumb ass!!


Barbell Shrugs
Stand with your feet about shoulder width apart, grab a barbell and hold it to the front of your thigh. Keeping your back straight, tilt your head forward and with a shrugging motion, pull up with the shoulders and lift the bar as high as possible. Focus on contracting the trapezius muscles while doing this move.

Reverse Barbell Rows
Similar to the standard bent-over row, the difference is that you reverse your grip. Bend over at the hips. Grab barbell and pull up and in towards your midsection. Squeeze and contract your back while performing this move. Keep knees bent slightly to remove pressure from lower back, reducing the chance of injury. This move hits the inner and outer back.

Rear Shrugs
Grab the barbell and stand with the bar behind you, feet shoulder width apart. Raise the bar up as high as you can along your back, while keeping your elbows back. Hold this position, and then return the barbell to the starting position and repeat.

High Pulls (Cable Pulldowns)
Sitting straight up, arch your back and take a wide grip on bar. Pull the weight down to the top part of your chest. Do not use your arms to pull the bar down. Instead, pull with the back. Squeeze and contract through out the movement. This hits the outer back for width and thickness. Note: There is another exercise called high pulls, but it's not to be confused with cable pulldowns.

Dumbbell Rows
This movement is similar to a bent-over barbell row except you use dumbbells. Begin by placing your left leg on a bench, keeping your knee straight, and your left arm on the bench, with your arm straight. Grab a dumbbell in your right hand, with your palm facing inwards. Holding the weight in your hand, slowly bring it up to your rib cage area. Bring the weight back down to the starting position and repeat.

Bombing Back
Exercises Sets Reps
Reverse Barbell Rows 4 Sets 8 Reps
Cable Pulldowns 4 Sets 8 Reps
Dumbbell Rows 4 Sets 8 Reps
Barbell Shrugs 4 Sets 6-8 Reps
Rear Shrugs 4 Sets 8 Reps

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Bedrock Training - Beginning bodybuilding Training Manual Kelso's Shrug Book - Paul Kelso expands the shrug principle with dozens of variations that improve muscularity and the competitive lifts. Steve Reeves Bodybuilding Journal: An Analysis