BACK

So ya wanna wide-n-thick back eh ??.. well aright!!.. first things first..

there's width and there's thickness.. I got two (that's right, just '2')

excersises guaranteed to get you jumpin' off your roof and glidin'

down to the ground in no time.. (ummmm, just kiddin'.. LoL.. DON'T

JUMP OFF YOUR ROOF!!!!.. not now or anytime soon).. The big

2 that I roll with are Wide Grip Pullups (in the front) and Barbell

Bent Rows.. I was taught both of these early in my career and they

NEVER let me down.. got all the thickness and width I could ever

want and to this day they still provide the results that I want.. the

only thing I do now is adjust the amount of reps for pullups or the

weight for the bent rows... So, here ya go..

BACK-

WGPU's- (Wide Grip Pullups, to the FRONT)

1X12- MODERATELY WIDE (warmup)

3X15

4X 8 - WEIGHTED (meaning with a pullup weight belt)

Note: if you don't have a pullup weight belt use a backpack..

trust me.. it works)

Alright.. that's 8X of WGPU's.. keep'm in the front, NEVER do pullups

behind the neck.. besides not being a natural movement it's really

hard on the rotator cuffs in your shoulders.. When doin' pullups get

a vision that your hanging off the edge of a cliff and you gotta pull

yourself up to live or fall and die !!.. pull yourself up STRONG and

when you come down get a nice looooong stretch, feel the outside

of your back stretching out for width.. follow me ?? good... next..

BBR's- (Barbell Bent Rows)

Note: bend over til' your back is just about parallel to the floor.. it

doesn't have to be absolutely at a  90degree but it should be close.

1X25/95 (WARMUP)

2X15/135

2X10/185

2X6-8/225

Ahhhhh yesssss.. 7X to give you elevator cables run'n down the

middle of your back !! how do ya like those eh ????.. Now, combining

these 2 excersises WILL give your back a thorough once over.. don't

plan on doing anything when your done (if you've done'm right that is)

..and the pain you feel on the outside and the inside of your back will

go away (in a few days, LoL), but don't worry, you'll be gaining the

mass & strength that your looking for.. One other thing, a key to a wide

back is hard work, no doubt, but to make the true taper stand out more

than anything is to match it with a small waist.. the smaller the waist the

wider and bigger the back is gonna look..call it an illusion.. look at it like

this, if your waist is wide and your back is wide then your gonna look

like a block, BUT, if your waist is small and that back is as wide as a

house then your gonna look even bigger yet.. follow me ??.. good.. Now

go get at it and don't forget... DRINK YOUR PROTEIN !!!!!!!

Marques.