omegas chest workout, should i skip shoulder presses?

[marcu_s]

gonna try omegas chest workout.
14 sets!
thats pretty damn much more than i use to do, use to do 9-12 sets once a week, but nothing happened, maybe this will be the way.

so, my offseason bulking routine will look like this.

thoughts on this would be perfect, both positive and negative.
and if omega could give me an idea would be perfect.

day1. chest, arms
day2. back, calves, trapz
day3. 30 min hiit cardio
day4. chest,delts, abs
day5. legs, calves
day6. rest
day7. 30 min hiit cardio

the thing i wonder is, should i completly skip shouler presses and just do side laterals, laterals for the front, and rear laterals?
would my shoulders be stimulated to the max even whitout them?


thoughts on this routine?

have a nice day guys

 

[Tblock1]

Do the "arnuld" press!

 

[gstacker]

just a quick glance the back and arms stuck out to me, id switch them around...dont want to ware out your arms before you properly hit your back imo.
i like doing alot of sets tho for chest.

 

[ExtraMile]

yeah i noticed that biceps before back too, and why do shoulder and chest on the same day, whichever you dont do first will suffer, thats why I have never done a split like that...

 

[burnthiscorpse]

I do all pressing movements on the same day. day off, then all pulling movements on the same day, day off then legs, day off, repeat.

I have noticed more size in the last week than in the last month. The key is heavy and intensity. If you dont have that shit it wont work. I feel like I could throw up after any of those days. arms shake like hell right after cause they are destroyed. ALSO...i do NO arm movements. Just heavy compound lifts.

Chest day:

Flat DB press
Low incline BB smith press
seated dip machine
standing clean and press
military DB

Back day:

Deadlifts
bent over BB rows
close grip chins
heavy shrugs
side laterals

Leg day:

Squat
leg sled
extensions
standing ham curl

what? no arms you say, if you lift intense enough, your arms will grow.

To answer your question.....NO DO NOT SKIP SHOULDER PRESS!!!! try and do something like military press on the smith. Nothing shreds delts like military BB press.
The only reason I am not doing them (see above) is because I am doing the standing clean and press. Which IMHO is the shit! traps, shoulders, chest, bi's, tri's. it gets everything. If I were to skip standing C&P on a day for some reason I would do military BB and no DB.
Also, you said "off season"....why do abs? Everything you do stresses the abs. To me its just a waste of time. Lou ferrigno NEVER did abs. Arnold did them every day. Who had better abs? LOU! Just my opinion though.

 

[marcu_s]

ussuly i dont get any muscle sorness in the bic so i can easely do back the day after.

i just thought that i wouldnt need any presses for the shoulders since i get some for the chest, and i am already little "forword" on my delts, it easy take over from the chest presses.

ok, so most of u didnt like this.
so how should my program look?

as i said, want to improve the chest, but still not wanting to count out any other bodypart.

 

[gstacker]

I do all pressing movements on the same day. day off, then all pulling movements on the same day, day off then legs, day off, repeat.

I have noticed more size in the last week than in the last month. The key is heavy and intensity. If you dont have that shit it wont work. I feel like I could throw up after any of those days. arms shake like hell right after cause they are destroyed. ALSO...i do NO arm movements. Just heavy compound lifts.

Chest day:

Flat DB press
Low incline BB smith press
seated dip machine
standing clean and press
military DB

Back day:

Deadlifts
bent over BB rows
close grip chins
heavy shrugs
side laterals

Leg day:

Squat
leg sled
extensions
standing ham curl

what? no arms you say, if you lift intense enough, your arms will grow.

To answer your question.....NO DO NOT SKIP SHOULDER PRESS!!!! try and do something like military press on the smith. Nothing shreds delts like military BB press.
The only reason I am not doing them (see above) is because I am doing the standing clean and press. Which IMHO is the shit! traps, shoulders, chest, bi's, tri's. it gets everything. If I were to skip standing C&P on a day for some reason I would do military BB and no DB.
Also, you said "off season"....why do abs? Everything you do stresses the abs. To me its just a waste of time. Lou ferrigno NEVER did abs. Arnold did them every day. Who had better abs? LOU! Just my opinion though.

ya i agree with you here, but i just started doing curls again ive restricted my calories a lil and all my lifts have gone down a lil bit...i do feel like such a nerd doing curls tho lol...running a lil letro too and thats deff not helping out my strength

 

[burnthiscorpse]

try a big compound plan like i listed bro. If your front delts are way ahead then do your military press with a very light weight for very high reps 20+ to use it as a shaping movement then.
If your chest workout is building your delts more than your chest, then you need to take a look at your rep form ect.
Doing bi's a day before back isnt about avoiding soreness or saving strength....its about not overtraining which = no growth.

 

[marcu_s]

so my routine could work pretty good then, if i should change the workout days for the arms.

something like:
day1. chest/arms
day2. legs/calves
day3. rest
day4. back/trapz
day5. chest/delts/calves

or something?

 

[burnthiscorpse]

you need another rest day before you start chest over again. Throw in enough heavy compound movements and drop "arms"

chest
off
back
off
legs
off
repeat.


do all pressing movements on chest day. all pulling movements on back day. work the mucles til you are exhausted and shaking. or nauseated.

 

[moya]

whatever you do, dont skip out on millitary press for laterals and front raises... ...those arent even really needed...

...i also like the above split that burnthiscorpse has... only difference i do is i squat light(er) on chest day, millitary press on leg day and then take two days off after 'leg day'...

 

[burnthiscorpse]

whatever you do, dont skip out on millitary press for laterals and front raises... ...those arent even really needed...

...i also like the above split that burnthiscorpse has... only difference i do is i squat light(er) on chest day, millitary press on leg day and then take two days off after 'leg day'...

Actually I do, do side laterals on back day. But thats actually the only type of "isolation" I do. I dont feel military gets them enough. Maybe it does I dunno.

His chest day would be much better if it looked like, (pressing day)

Flat DB press
Incline DB or BB
DIps or seated dip machine
reverse close grip BB flat bench
Standing clean and press
(even with the cleans you could still do some military DB if you like, but BB is not needed if you do cleans)

I just started doing the standing clean and press and it is now my favorite. It hits it all. Its actually a fun movement.