[Merza 65]

hey guys i posted my split a few days ago and i got some advice and i changed it up to this, but i have yet to find any rear deltoid workouts, someone?


day 1, chest abs
bench press 210 8X3
incline bench press 180 8X3
dumbell flies 30 on each arm 8X3
over chest row 50 8X3
weigthed crunches 25 x 4
reverse crunches 25 x 4

day 2 legs/ biceps
squats 200 8X3
calf raises 155 8X3
lunges 100 8X3
leg curls 8x3
leg extentions 8x3
ez grip curls 100 8X3
isolation curls 40 8X3
reverse grip curls 100 8X3
hammer curls 40 8X3

day 3 off

day 4 shoulders triceps
military press 145 8X3
lateral barbell raise 145 8X3
dumbell lateral raise 30 on each arm 8X3
dumbell forward raises 30 on each arm 8X3
shrugs 205 8X3
sing arm over head extentions 40 8X3
bent over tricep extention 40 8X3
ex grip extentions over head 90 8X3

day 5 back/ abs
dead lifts 205 8X3
bent over rows 145 8X3
dumbell bench row 60 8X3
back extentions 145 8X3
lateral pull downs 8x3
bent over flies 40 on each arm 8X3
weighted crunches 25 x4
reverse crunches 25 x 4

day 6 off, day 7 is back to day 1

[Merza 65]

thanks guys, 15 views not a single response, i rememebr when people used to reply in this forum, not to be a dick or anything im just saying i think it was more user friendly before

[skeptic]

bent over flies 40 on each arm 8X3

Thats your rear delt workout

[skeptic]

give it a couple days to get a decent reply mate, dont get over anxious

[GG1]

what really works for me is really contracting the muscle rather then throwing big weights around for my rear delts

il do a reverse pec dec fly with only 70-85lbs..and do 3 sets to failure...by the time im done the pump is outrageous

[Mygeeto]

^^^^spot on.

also, most of them views are probably by guests who dont yet have an account or forum name and they just read/look at threads, as a real member with an account who posts would have thrown up a response strait away.

you can have a fucking awesome workout just by closing your eyes and feeling the muscle work.. thats what i do on some sets. its not all about how much weight you move.

[Mygeeto]

Originally Posted by Merza 65

thanks guys, 15 views not a single response, i rememebr when people used to reply in this forum, not to be a dick or anything im just saying i think it was more user friendly before

also, BBD.com is more user friendly now than it has EVER been and you dont know what "before" was because you joined in 2007 which means bbd.com as you saw it then is the same as it is now

[gym_addict]

bent over raises wiv d-b or on the high cables pull em back

[Slingshot]

Originally Posted by GG1

what really works for me is really contracting the muscle rather then throwing big weights around for my rear delts

il do a reverse pec dec fly with only 70-85lbs..and do 3 sets to failure...by the time im done the pump is outrageous

Good advise...

[Tall HardGainer]

If you rear delts are lagging do them first in your workout. Rear pec-deck flyes are great, bent over reverse flyes, high cable reverse flyes work well (find the 2 that work best for you and really focus on the contraction, weight will come). Also, you will hit your rear delts if/when you do bent over rows, so becareful not to do them in the same day or 2 consecutive days.

[Merza 65]

what are rear pec- deck flyes? is that a different name for bent over flies?

[skeptic]

you know the pec dec for the chest? sit in it backwards and use it that way

[chrispghmuscle]

^^Cosign Mygeeto.. Sorry I was off for 2 days. We normally response to threads in 2.5 seconds..lol... j/k

Bend over, grab a 20lb dbell and use your shoulders and upper back to pull and squeeze the weight together.

Chris