OK, I have figured out 2 weak points that I feel I need to really work on, my back and my shoulders. I am not really sure what to do to help these out. I am looking for a base program that would focus mostly on that, but also include the other muscle groups so that I do not lose anything there. Does anybody have any recommendations or suggestions? I would prefer to do a 4 or 5 day split, but am flexible. Any thoughts? Thank you.
You may already know this, but here are some of the top back exercises:
rows (bent-over, seated, one-arm, etc.), deadlifts, chinups (or lat pulldowns), shrugs.
Mostly underdeveloped muscles. My lower back has always given me some pain throughout the years (I am only 24), so I want to really get that caught up and more developed. My shoulder's are just underdeveloped.
As far as routines go, that is another part of my problem I think. Currently, I go in 3-4 days a week and just do about 2 muscle groups a day, 4-5 exercises/muscle group, and determine the exercises when I get there, so I obviously need some help in that area as well. Any help there would be greatly appreciated as well. I am still relatively new to lifting, so I am working on that as much as I can. Thank you for any advice, I appreciate it.
Be careful with that lower back. I went through the same thing and reinjured it several times by pushing too hard.
Hyperextensions worked wonders for my lower back. Have you checked out the FAQ? There's a ton of great routines there. It's really best to have a designed routine. Making it up as you go isn't going to get it done.
Whatever you pick, center it around squats, deadlifts (unless your lower back starts to hurt), bench presses, rows, chinups and dips. you can also put in some DB shoulder presses.
Try some hypers (go slow at first to see how your back reacts). If deadlifts bother your back, do lunges or split-squats instead.
Something like this wouldn't be bad:
Day 1
Squats 5x5
Dips 5x5
Day 2
Chinups 5x5
Db Shoulder Presses 5x5
Day 3
OFF
Day 4
Bench Presses 5x5
BB Bent-over Rows (or seated rows if your back hurts) 5x5
Day 5
OFF
Day 6
Deadlifts 5x5
Hyperextensions 5x5
Day 7
OFF
Go heavy, but a challenging heavy, not an impossible heavy. In other words, a weight you can lift 5 times, 5 times, then maybe only 4 times, then maybe 3 times, then for the last set maybe 2 or 3 reps. Work on that weight until you can do all 5 sets for 5 reps. Then move up the weight.
Check out RR&D in the FAQ. I've sort of done a version of that here...
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