Anthony Ditillo back specialization routine
Monday and Thursday
Bent over barbell rows: 8 sets of 6-8 reps. First 2 sets warm up, then heaviest weight possible for remaining sets.
Lat machine pulldowns:4 sets of 10-12 reps
Cable pull-ins to chest: 4 sets of 10-12 reps
Stiff leg deads: 4 sets of 10-12 reps
Shrugs: 3 sets of 8-10 reps
Hyperextensions: 3 sets of 8-10 reps
Tuesday and Friday
Upper body work-figure on 10-12 sets per bodypart. This is because this routine is geared towards back specialization.
Wednesday and Saturday
Leg Work-figure on 10-12 sets of repetition squats, along with the same number of sets of calf work.
This would be thought of as a bodybuilding routine. It is also noted that the rep scheme is too high for much low range power to be developed. It would, however, do *much for the development of muscular bulk in the back, when added to a large consumption of food and good sleeping patterns. And, yes, even a natural lifter of average genetics could get by with this routine for 4-5 weeks, enough for some growth in the back, if he remembered it was a SPECIALIZATION routine, and cut the work in the other areas back to a "maintainence phase" in intensity.
Anthony's traps