Quote:
i really want to get great back and shoulder definition. from the back.
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So you want muscles.
Read my post above about toning. There's really no such thing.
Complex, functional moves for the back/arms/shoulders will help build the muscle that you want to give that definition. Planks (which are also great for the core muscles), pushups, tricep dips, pullups, curls, skull crushers, overhead barbell press, rows ... all will help build and define the muscles.
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