Need help with my master plan

[MohawkMuscle]

Stats
6ft
240lbs
14% fat


MONDAY

Parallel Pulddowns 2 X 4-6
Curl grip Pulldown 2 X 4-6
Slant board Roes 2 X 4-6
Rear delt Fly 2 X 6
Preacher Curls 2 X 6-8
Hammer Curls 2 X 4-6


WEDNESDAY

*Chest recuperating from torn tendon*
Incline Smith 2 X 4-6
Machine flies 2 X 6-8
DB Upright rows 2-3 X 4-6
Scott lat raise 2 X 6
Cable side raise 2 X 6-8
pushowndoes 1-2 X 6
Machine ext 1 X 6-8


FRIDAY
(alternate EOW)
A
Squats 2 X 4-6
Lunges 2 X 4-6
Leg Curls 2 X 4-6

B
Leg press 2 X 4-6
lunges 2 X 4-6
Romanian Deadlifts 2 X 4-6

Calf raise 2-3 X 12-18


My goal is to increase my delts and arms...

any suggestions?

 

[jeremys]

side and front DB raises seem to be working for me. higher rep range (8-10)

 

[Legion Kreinak]

Freeweights man, no machines.

 

[MohawkMuscle]

for my chest i need machines... I torn my left tendon and its healing....

 

[Legion Kreinak]

Oh oh oh... heh, nevermind then. ^^ Goodluck with that, it's gotta be a bitch. How'd ya tear 'em anyways?

 

[MohawkMuscle]

I made a thred 2 months ago when it happend...

70lbs flat flies on rep 5 I guess I tried to go for a better stretch when I felt a lightening zap right through my left arm! I think my arm hit the floor!!!!

 

[Legion Kreinak]

Oh shit, that was you? Heh, shit. I remember reading that post and telling my cousin. He's like "Holy shit, that guy's insane!"

Be careful man.

 

[MohawkMuscle]

yeah.. so now I am afraid of doing stretch isolation exercises...

I was so in the grove that day too! I met up with a buddy of mine and wanted to tear up the gym! I warmed up with 4 good sets of presses for 1-5 reps... did 2 warmup for flies... then I grabbed the 70lbs...
My journal for that day is empty,... its quite traggic.

 

[Legion Kreinak]

Yeah... that's rough. Guess no more flies for you?

 

[MohawkMuscle]

nope... I think they are worthless