| Back and Traps | ||||||
| Low-Intermediate Routine | Off-Deason Contest-Level Routine | |||||
| Exercise | Sets | Reps | Exercise | Sets | Reps | |
| Barbell Shrugs | 2 3 | 10 15 | Barbell Shrugs | 4 5 | 10 15 | |
| Seated Pulley Rows | 3 | 8 12 | Stiff-Legged Deadlifts | 4 5 | 10 15 | |
| Pulldowns Behind Neck | 3 | 8 12 | V-Bar Chins | 4 | 8 12 | |
| One-Arm Dumbbell Bent Rows | 4 | 8 12 | ||||
| High-Intermediate Routine | Pulldowns Behind Neck | 3 | 8 12 | |||
| Exercise | Sets | Reps | Bent-Arm Pullovers | 2 3 | 8 12 | |
| Upright Rows | 3 | 8 12 | ||||
| Hyperextensions | 2 3 | 10 15 | Precontest Contest-Level Routine | |||
| One-Arm Dumbbell Bent Rows | 4 | 8 12 | Exercise | Sets | Reps | |
| Parallel-Grip Front Pulldowns | 3 | 8 12 | Barbell Shrugs | 2 3 | 10 15 | |
| Cable Upright Rows | 2 3 | 10 12 | ||||
| Low-Advanced Routine | Deadlifts | 5 | 10 12 | |||
| Exercise | Sets | Reps | Chins Behind Neck | 4 | 10 12 | |
| Good Mornings | 3 4 | 10 15 | Cross-Bench Dumbbell Pullovers | 4 | 10 12 | |
| Rotating Dumbbell Shrugs | 3 4 | 10 15 | Deated Pulley Rows | 4 | 10 12 | |
| Front Chins | 3 | 8 12 | Front Pulldowns | 4 | 10 12 | |
| Nautilus Rows | 3 | 8 12 | ||||
| Deated Pulley Rows | 3 | 8 12 | ||||
| High-Advanced Routine | ||||||
| Exercise | Sets | Reps | ||||
| Universal Shrugs | 4 | 10 15 | ||||
| Stiff-Legged Deadlifts | 4 | 10 15 | ||||
| Chins Behind Neck | 4 | 8 12 | ||||
| Seated Pully Rows | 4 | 8 12 | ||||
| Nautilus Pullovers | 2 3 | 10 15 | ||||
Last Updated on 11/21/98
By Andrew Horner
Email: andyh@med-web.com