Strengthening my back and shoulder muscles.

**Batistuta** · Posted On: 5/05/2011 3:36am

jspeedy your profile picture is very nice and it is very amazing and unbelievable and also hard thing to do and also it is not easy to perform and i am inspired of it. Lets come to the topic then i have no problem with my muscle and shoulder but i want to strengthen my muscles.

**jnix** · Posted On: 5/13/2011 12:28pm

back: chins/pulldowns/various grips, close underhand grip chins/pulldowns, bent over barbell/dumbell rows, deadlift/power rack deadlift, t-bar rows, seated cable rows/high/ mid/ low/ various grips, hyper extensions, high pulls...

shoulders: seated/standing overhead(military) barbell/dumbell press, clean and jerk, clean and press, barbell/single dumbell snatch, arnold dumbell press(arnolds), dumbell/barbell/cable front raises, standing/seated dumbell/cable laterals(shoulder flyes), bent over dumbell/cable laterals( bent over flyes), lying side laterals, standing cable reverse flyes, rear delt fly machine, seated cable high rows...

traps(bonus): dumbell/barbell shrugs, behind the back barbell shrugs(smith machine works well for this), close grip barbell/cambered bar/cable/dumbell upright row, wide grip barbell/cambered bar/cable/dumbell upright row, seated cable high rows...

**jnix** · Posted On: 5/13/2011 12:29pm

takeshi, let me know if you have any questions, thanks.

**jnix** · Posted On: 5/13/2011 12:37pm

oh yeah wrist conditioning. knuckle pushups, dumbell/barbell wrist curls, dumbell/barbell reverse wrist curls, wrist(or hand) rotations(clockwise/counter clockwise)...