Youngsters showing you the best raw back and traps advanced workout! Plus top tips on how to eat before and after


old school training routinesYeah, a lot of people think that teenagers and usually youngsters to their mid 20’s don’t have a clue what weightlifting or powerlifting is but they’re wrong! When you’re young and discover the benefits of bodybuilding, you’ll become a weightlifting geek, the kind of guy who stays all day at his computer and reads everything there is to know about bodybuilding and if you’re passionate enough, you will grow big muscles in no time!

That’s why today I’ve thought that I could show you how two youngsters can do an old school back and traps workout that can really get the testosterone flowing through anyone’s veins like they’re supercharged!



First of all, remember about the pre workout meal and supplements; They’re very important and that’s why there’s no effective workout without a proper diet plan!

One of today’s stars from the Muscle blog shows us his typical meal before a great back workout that helps him with going hardcore when adding those extra plates.. but on the barbell kind of plates 😀 *remember to wait 1-2 hours before hitting the gym:

  • 1 cup of white rice
  • 150 grams of fish and fish sauce
  • green veggies in the blender
  • some tea
  • his very own pre workout supplement which will hit the stores pretty soon

Please remember that this is an advanced workout routine for huge back muscles and rock hard traps! After doing an intensive warm up you can proceed to this raw back and traps workout:

  • some serious sets of deadlifts with 6-10 reps/set
  • Bent over rows – 3 sets with 6-10 reps/set
  • T-bar rows – 3 sets with 6-10 reps/set
  • Dumbbell rows – 3 sets with 6-10 reps/set
  • Seated Rows – 3 sets with 6-10 reps/set
  • Close grip pulldowns same routine
  • Wide pulldowns same old same old reps and sets
  • Facepulls – this time 4 sets with 6-10 reps
  • Shrugs – 4 sets with 6-10 reps

After this gruelling back and traps workout, it’s time for some post workout supplements like a protein shake and in their case, some pineapple too; Anyway in a hour you got to eat right to get the maximum gains which you dream of! Stay true, stay hardcore!

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