Thursday, April 18, 2013

Joel Stubs - Best Back In The History Of The Human Race



• Full Name:Joel Stubbs
Place of Birth:Nassau, Bahamas
Date of Birth:30 December 1967
Occupation: IFBB professional bodybuilder, personal trainer/commercial airline pilot
Height:6'3"
Contest Weight:300 lbs
Off-Season Weight:325 lbs
• Bench Press (1 rep max.): 535 lb
• Deadlift ( 1 rep max.): 600 lb
• Squat (1 rep max.): 550 lb

source:http://en.wikipedia.org/wiki/Joel_Stubbs


Joels Stubbs is professional bodybuilder known for his back development. Below is a sample of his back routine. He trains back two times a week - once "light" and "once" heavy.

Heavy day:

Wide grip pull-ups - 2 sets of 10 reps (2x10);
Neutral grip pull-ups - 2 sets of 10 reps;
Chin-ups - 2 sets of 10 reps;

Deadlifts - 5-6 sets of 15 to 6 reps;
Barbell rows - 5-6 sets of 15 to 6 reps;
One arm dumbbell rows - 5 sets of 10-12 reps;
Back extensions - 4 sets of 15 reps;

Light day:


Wide grip pull-ups - 2 sets of 10 reps (2x10);
Neutral grip pull-ups - 2 sets of 10 reps;
Chin-ups - 2 sets of 10 reps;

T-bar rows - 4-5 sets of 12-15 reps;
Seated cable rows - 4 sets of 15 reps;
Pulldowns wide grip (underhand) - 4 sets of 15 reps;
Pulldowns narrow grip (underhand) - 4 sets of 15 reps;
Back extensions - 4 sets of 15 reps;

Note: This is routine of an IFBB professional and he uses PEDs during his preparation. However this routine can be done by natural as well because the back is very tough muscle group and can take a beating. Make sure there are a few days between the sessions and the routine does interfere with your leg workouts since having a tired back musculature is a problem when doing squats, lunges, Romanian deadlifts, front squats...etc.

As wide as it gets














2 comments:

  1. You forgot his drug routine, or is he another "natural"???

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    Replies
    1. hahaha his drug routine cost a monthly fortune. At this level guys are doing everything - grams of compounds, insuling, GH, synthol, dieuretics, fat burners.

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