Come out as a double X

Back and Shoulders, I like this combination I call this the shaper. 

It’s best to hit the Back first, but you can do Shoulders first, and it isn’t as bad as one might think. A benefit of doing Back before Shoulders is you get this cushion hitting the back of your arms when you’re doing Shoulder presses, from the already pump in your Back, which gives you the added pop when pressing

The exercises used to train these two muscle groups really aid in shaping your body like a bodybuilder when combined. This combination combines all the Back and Shoulder muscles together with your Traps and all the little muscles around your Shoulder blades. This combination gives you such a great pump!

Today we terrorized Gold Gym in Natick. This is the first time we've hit Back and Shoulders at this gym. We've done Legs many times there because of the old school Vertical Legs Press machine and the Donkey Calf Raise machine they have. 

I like to train all around to get different atmospheres and use different movements as much as possible; I find that each gym brings something different to the table

And it went something like this...

Big John started the damage on the Lat Pull Down machine for 4 sets. We finally found a Back cable pull down machine where big John can get a stretch; the Animal is 6'4" 252lbs under 10% body fat. Second was seated lat machine pulls. It's free movement pull machine where you add weights, it’s not a cable machine. Then onto High Lat Rows and we ended doing reverse grip straight bar cable pull downs... 4 exercises 4 sets, over 10 reps, we don't count

Shoulders started with Rear Dumbbell laterals for 4 sets, followed with an old school standing side lateral machine for 4, (we don't get to see this machine too often) and we ended Shoulders with Front Presses on the Smith Machine for 5 sets.

 As Alex (aka Cliff) would say, "I've left my Shoulders on the press machine". I call this “ Cliff Notes” and I would have to agree with him on this one, shoulder were definitely toast after that...

Traps, 4 Sets of barbell shrugs, 2 with bar behind you, pulling bar over your ass and 2 in front....finishing with Abs

Another great working!

Go in as an extra large and come out as a double X

Time for a Protein drink!