A un sacco di ragazze che conosco la schiena grossa fa schifo 8grossa normale.... nn immensa!). Boh strane le tipe a 14 anni, fortuna k col tempo "maturano"

Comunque se vuoi vedere un allenamento "dop":

Day 1 Quads: Front Squats, Leg Press, Hack Squats, Walking Bar Lunges, Leg Extensions.
Hams: Lying Leg Curls, Hamtractor, Stiff Legged Deads w/ barbell, Walking Bar Lunges Long Strides, One-Legged Leg Curls.
3 sets each - 8 to 10 reps per set.

Day 2 Delts: Seated Side Lateral Raises, Front Bar Raises, Side Lateral Raises w/ Cable (Behind Back), Rear Delt Machine.
Traps: Barbell Shurgs (Front), Dumbbell Shrugs (Front).
3 sets each - 8 to 10 reps per set.

Upper Back: Pullups (Wide Grip) - 6 sets.
Close Grip Pulldowns - 4 sets.

Day 3 Chest: Incline Dumbbell Presses, Flat Barbell Presses, Pullovers w/ Dumbbells, Bodyweight Dips, Decline Barbell Presses.
Biceps: Standing Barbell Curls, Dumbbell Curls, Preacher Dumbbell Curls, Hammer Curls w/ Dumbbells.
Triceps: One Arm Cable Pressdowns, Wide Grip Straight Bar Pressdowns, Overhead Cambered Bar Tricep Extensions, Bodyweight Dips, Close Grip Bench Presses.
3 sets each - 10 to 12 reps per set.

Day 4 Back: Pulldowns (Wide Reverse Grip), T-Bar Rows, Bent Over Barbell (Reverse Grip) or Dumbbell Rows, One Arm Dumbbell Rows Off Rack, Seated Cable Rows (Close Grip), Deadlifts (Every Other Week - 6 reps per set), Hyperextensions w/ Weight, Low Back Seated Row Machine (really squeezing the X-Mas tree).
3 sets each - 10 to 14 reps per set (Except Bent Over Rows & T-Bar Rows; Done for four sets each).


Di cutler :S

p.s. scusate l' impostazione ma non incolla le tabelle