Pull ups are the best thing you can do. Also bent over rows, dumbell rows, seated rows

 

http://exrx.net/Lists/ExList/BackWt.html

 

nice link, thanks!

Another question is, do you guys normally go to the gym in doing only upper body or lower body. In other words, what's your workout week look like?

I've been going 2 times a week and doing a full body work out each day for about 2 hours. I'm imagining it's probably better going to the gym 4 times a week and doing 1 hours each concentrating on certain muscles? what's your guy's opinions?

 

something like this maybe,

M,W - upper body
T, TH - lower body

lol

 

Break it up into muscle groups, not just upper body/lower body.

Mine is like this:

Day 1: Legs
Day 2: Chest/Triceps
Rest
Day 3: Back/Traps/Shoulders
Rest
Day 4: Biceps/Triceps

 

I usually go 4 times a week.

Sunday- chest/arms
Monday- Back/shoulders
Tuesday- Legs
Wednesday- Off
Thursday- chest/arms
Friday- Off
Saturday- Off

 

I'm trying to get as cut as possible for the summer. Im sub 10% bodyfat and and i got a small bit of lower belly fat that refuses to go but its slowly going to go away sooner or later. After this summer I will be doing a slow bulk.

I eat 2000 calories. My diet consists of

Meal 1: Oatmeal with a scoop of protein powder
Meal 2: Chicken with mustard
Meal 3: Chicken with mustard
Meal 4: Chicken with mustard
Workout
Meal 5: Oatmeal with a scoop of protein powder
Meal 6: Chicken with mustard
Meal 7: Chicken with mustard
Meal 8: Chicken with mustard
Meal 9: Cottage cheese, all natural peanut butter, and protein powder

I eat that routine every single day. Not much variety I know h:

But it works like a charm. Remember abs are made in the kitchen

 

haha damn foo thats a lot of chicken and mustardh: I eat chicken everyday too but only once. Usually at night before bed. To gain weight, if thats what you're trying for, why dont intake more calories? Probably need some more carbs in there also beside the oatmeal. 1 gram per pound of body weight. I have abs but they're underneath fat

 

My old schedule was this:

Mon: Chest and abs
Wed: Arms and Shoulders
Fri: Back and certain leg muscles

And repeat every other day so on and so forth.



I'm gonna experement and change to this:

Mon: Chest
Tue: Cardio, upper abs and core
Wed: Back
Thus: Cardio, lower abs and core
Fri: Arms and shoulders
Sat: Cardio
Sun: Cardio

I'm trying to maintain my muscle mass and cut some fat for right now. I wanna shoot for more definition than bulk at this moment...

 

I'm doing:

M: Legs
T: Chest n abs
W: Biceps n triceps
T: Back n traps
F: Shoulders, forearms n abs
S: rest
S: rest

I switch it up and mix it around every 2-3 weeks