Medical News and Health Tips

Mass Gaining Tips vol.3
June 1, 2008 – 6:00PM

Ok now that we have an idea of what it takes to obtain a huge chest, let’s look into the next important aspect. You’re BACK!!!! Are back is probably the biggest portion of are upper body. We need to work this muscle in order to gain mass.

Pushing vs. Pulling Exercises

When we push we use are chest, triceps, and front delt (shoulder).

When we pull we use are lats, rhomboid, bicep.

Back Attack Program

1.) Standard Pull up: 3×5-8

I’m sure we all know what a pull-up is! If we don’t its what are gym coaches used to make us do on physical testing day. Ill post a pic below compliments of wikipdia.com

Standard pull-up

2.) Lat pull down. 3×10

Very similar to a pull up! But it is a great exercise that targets the lats, rear delt, and shoulders. It hits the upper back. I will post a pic below compliments of wikipdia.com

Pull down machine

3.) Seated Cable Row. 3×10, or 3×10-8-6 increase weight every set

This exercise is going to target the middle of your back along with rear delts, rhomboids, and biceps being worked.

Shoulder TIME!!!!

Now let’s hit those shoulders since we are targeting all the pulling muscles in one day. I will show you some great ones that will give you amazing results!

4.) Dumbbell Shoulder Press. 3×10-8-6 / Increase weight after set.

Simple movement you just press the weight over your head. I will post a pic below complements of weight-lifting-world.com

5.) Side Raises/ Front Raises. 2×15

Very easy movement you should use light weight for this exercise. I will post a pic below compliments of muscle-building101.com

6.) Dumbbell Shrug. Main Target= TRAPS 3×20

This is the mountain looking muscle around your neck. Use heavy weight and shrug up and down. You will see lightning quick results for this exercise. I will post a pic below complements of muscle-building101.com

Do this work out and see amazing results! Try it out and let me know how it works! Your back will be massive and in cut in no time at all!

Staying Healthy Means Staying Fit
Brandon Richards
DocDoe.com Health Advisor

This entry was posted on Thursday, March 13th, 2008 at 8:47 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.