Gruesomely measly to gorgeously muscly?

back exercises

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"Push your limits — define aggressive goals"
_________.P R O G R E S S___P I C S

Yea, that one!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

See anything wrong with this video database of exercises? http://www.bodybuilding.com/fun/exercises.htm
 
Good luck with your training tarros!

Thats good tooooooooo

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

First do what danmirage said and get your form picture perfect! I used to try to create my own workout, it is useless if you are a beginner, but what you want to do is try a time honored routine that has been published and known to build lots of mass and strength.

I just recently started Mark Rippetoe's Program:

Week 1:

Mon- workout A
Tues- off
Wed- workout B
Thurs- off
Fri- workout A
Sat-off
Sun- off

Week 2

Mon- workout B
Tues- off
Wed- workout A
Thurs- off
Fri- workout B
Sat-off
Sun- off

etc.

The workouts:

Workout A:

3x5 squats
3x5 bench press
1x5 deadlifts
*2x8 dips optional

Workout B:

Workout B
3x5 squats
3x5 standing military press
3x5 bent rows
**2x8 chin-ups optional

This program by Rippetoe is simple and incredibly effective!
Also read danmirage's gaining mass guide its incredibly helpful.

Just a note:
 
Mark Rippetoe's Program is NOT appropriate for a beginner!
 
Why?  Connective tissue such as Ligamnets and tendons, as well as the central nervous system and other systems of the body need time to acclimate and get stronger, etc.
 
For a beginner or someone returning after a prolonged layoff, it is advised that you start out with a simple full body routine training 1 set per bodypart with 15-25 reps 3x a week (Mon - Wed - Fri for example)
 
After 1 -2 weeks increase to 2 sets per bodypart 12-15 reps
After 1-2 more weeks 3 sets per bodypart 9-12 reps
 
After which you could move into a program such as this.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175