Building mass in regards to any muscle group goes beyond a great workout. A well-rounded program with specific goals in mind will help you see results more quickly. Thinking about your current program, what are your specific goals? If your goal is simply to get bigger and you use a cookie cutter program, you can expect cookie cutter results. In case you’re wondering, that’s not a good thing. Consider the general population at your current gym… A little over a week ago I discussed the common imbalance of the upper body, primarily of the shoulder region. The majority of gym-goers don’t have the genetics to grow impressive rear delts from their rows alone. If you’ve decided to improve in this respect, a program developed around overall shoulder development, foremost the rear delt, is what’s needed so take a look at this program. This is Day 1 of your new routine.
Deadlift 65%x5, 75%x5, 85%x5
Yates Row 1×10, 75%x5, 85%x5
A1) Overhead Shrug 3×12
A2) Face Pull 3×12
B1) Wide Grip Pull Up (Overhand) 3×5
B2) Wide Grip Pull Up (Underhand) 3×5
B3) Straight Arm Pull Down 3×10
Rear Delt Flies 3×15 (Jettison Technique)
From Renegade Training founder John Davies
TEAM USPlabs AJ Williams blitzing his back pre comp
Prepared by Nik Ohanian and John Davies
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