my new WO routine...take a look

[Stiffler]

Here is my new workout routine. I wanted to change things up a bit so this is what I have come up with so far, please give me sugestions on what I could do different!!! I still need some more exercises for my shoulders, got any ideas???

Monday-chest
Incline bench
Flat bench
Incline flies/crossovers

Tuesday-back
Lat pull downs
Chin ups
Bent over rows
Cable pull downs
Bent over lateral raises

Wednesday -DAYOFF

Thursday-shoulders
Overhead press
Lateral raises

Friday-legs
Squats
Leg presses
Hamstring curls
Leg extensions

Saturday-arms
Close grip bench
Skull crushers
Press downs
Bicep curls (straight bar)
Curls (DB)
Cable curls

Sunday-DAYOFF

 

[gymtime]

Tuesday: Cable pulls and chins are redundant, dump one of them

Thursday: An entire day devoted to one small muscle group? Must you? I'd add it to another upper body day and make this a three-day split.

Leg day is good. You might add a few sets of stationary lunges.

Arm day smells of high volume. If you have to do all that stuff, keep the sets to a minimum and the weight and intensity high.

How's the wing doing bro?

 

[110%]

actually i think shoulders are a large bodypart and deserve one day by themselves if you are training bodyparts only once a week, b/c if you put something with them then what else are you gonna have by itself biceps or triceps, you dont need that. also for addition of exercises your shoulders i think need a rear delt exercise, go for bent over lateral raises. also i really like your bis/tris routine, but i think you should make the cable curls, from the top attatchment pulley or use concentration curls to work the peak. also why do you do 5 exercises for back but only 3 for chest, i think you should add one more exercise in for chest. those are just some tips i think would help out, however variation is key so if u just got done doing some of my tips stick with what you got. looks good though, i really like your routine split of the days

 

[Stiffler]

thanks for the replies gymtime and 110%! my arm is doing great I think it is bac to its original strengh. does anybody have any suggestions on what else I could add for chest day?

 

[110%]

i would reccomend some decline dumbells third thenmove the incline flies to last in the order.

 

[Jabs]

weighted dips

 

[TheYork]

I like the idea of having shoulders on their own day, that is what I do. Personally, my shoulders give out on bench day, so it is worth it to hit them hard on their own day. I'd throw shrugs in also, and maybe even deads on shoulder day, switching tri's to chest day, and putting back and bi's togeather. I dont see the point of not doing tri's and chest on the same day. A five day split could lead to overtraining IMO, your CNS needs to recover, not just your muscles. Personally, I would make much better gains with more rest.


just my two cents.

 

[Stiffler]

heres my revised workout routine, please tell me what you think...

Monday-chest
Incline bench 4x12,10,8,8
Flat bench 4x12,10,8,8
Incline flies/crossovers 3x12,10,10
Close grip bench 3x12,12,10
Skull crushers3x12,12,10
Press downs 3x15,12,8

Tuesday-back
Lat pull downs 4x15,12,10,8
Bent over rows 3x12,12,10
Cable pull downs 3x15,12,10
Bent over lateral raises 3x15,12,10
Bicep curls (straight bar) 4x12,10,8,6
Curls (DB) 3x10,8,6
Cable curls 3x12,10,8

Wednesday –DAYOFF

Thursday -legs
Squats 4x15,13,10,10
Leg presses 3x15,12,12
Hamstring curls 3x12,10,8
Leg extensions 3x15,12,12

Friday-shoulders
Overhead press 4x12,10,8,6
Lateral raises 3x12,12,10
Shrugs 4x16,14,10,7

Sunday-DAYOFF

 

[yogibear59]

are you trying to overtrain or what?

yogi

 

[Stiffler]

yogi why do u think that is overtraining? what would u recommend?