Back 2013
Go hard or go home, a thick back is made form heavy weight, proper form and execution.
BACK PROGRAM:
Chin Ups
3 sets x to failure
V Bar Bent Over Row
3-4 sets x of 10-15 reps
One Arm Dumbbell Row
3-4 sets x of 10 reps
Dumbbell Pullovers
3 sets x of 15-20 reps
Back is a muscle that I have always found hard to isolate. Here are a few tips on how to, fully extend and contract your back muscle, lead with your elbow not your hand when moving the weight, this will help isolate the back muscle and deactivate your bicep and forearm muscles.