Physique Update – Rear Delts & Back

Today was the last day of the year and the last workout of the 8-week fall bulk. So, it only seemed fitting to give one last physique update before starting fresh in 2024.

It was shoulder day again, and I felt like my rear delts really made some good progress during this bulk. The side pose with some strong down lighting shows the dimension and separation between the rear delt and tricep/back.

I also put a good amount of volume and intensity into my back training, and it seems like my lats have gotten wider and fuller over the past couple of months. The pose on the right looks like I’m taking a leak, but I think it also displays the back well.

I really only used two exercises to hit the rear delts: bent flies and upright rows. For most workouts, I did supersets with flies preceding rows, but in this workout, I did straight sets with the compound movement first.

For lats, I started every back workout with pull-ups. Then, I followed up with barbell rows and dumbbell or cable pullovers. These three exercises hit the back from all angles without wasting time or effort.

I have a strategic workout plan that I will be implementing in the coming weeks to maximize hypertrophy and bring up what I consider to be my weak points. So check back soon to see the new workout routine!