Please review my routine!

[HS Lifter]

Monday

Chest&Shoulders

Chest-

Flat bench 5x5
Incline db press 2x8
Pec dec 2x8

Shoulders-

Lateral raises 3x8
Bent over lateral raises 3x8
Machine lateral raises 3x8

Yes, Im experimenting with all
laterals for shoulders.


Tuesday- Legs

5x5 squats
2x8 ectensions
2x8 curls
4x18,16,14,12 Calf raises

Wed -Back and traps

Back-

Pull ups 4 sets till failure(Very weak on this movement)
Deadlifts 5x5
T-bar rows 3x8
One arm bent over rows 3x8

My back is shitty, experiemnting
with volume.

Traps- Shrugs

Thursday off

Friday-Arms

BB curls followed by Close Grip BB Superset 3x8,6,4
Db curls followed by Tricep Pushdowns Superset 3x8,6,4
Preacher Curls 3x8
Tricpes extensions 3x8

Thats about it. Starting next monday, after a 4 week lay off.Going to supplementing with swole.

Im 5'7 180 right now. Im hoping with swole and massive amounts of food, and this program I can hit 190 by december 1st.

 

[SofaGeorge]

You need to add something more for your hamstrings like sprints or straight legged deadlifts.

I'd like to see you substitute a pushing shoulder exercise like dumbbell military for one of the side raise exercises. You also need to add something for your traps on shoulder day... like upright rows or shrugs... or both.

Add a little forearm work on arm day. Too many people neglect forearms.

These are minor suggestions... for the most part your routine shows you have educated yourself very well. Good job.

 

[HS Lifter]

Thanks Sofa.

I edited my post, Im hitting traps on back day, with shugs.
I will throw the upright rows on shoulder day.

As for the pressing shoulder movement, Im hoping my bench press will be sufficient.

I want to experiment with all laterals for the month, If I dont notice a big change I will throw the DB presses back in.

As for the forearms Im gonna go ahead and throw some Forearm Curls and extensions. Maybe 2x8.

Thanks

 

[b fold the truth]

Hamstrings???

B True

 

[HS Lifter]

Well I was hoping squats and the leg curls would be enough.

 

[Rexbo]

Glutes? Try maybe ever other leg day do a few sets on the glute ham at the end. Straight Leg deadlifts are also good. Also I would add some Leg press work. You can go WAY heavier and drive with the proggressive over-load principle. Once you plateau with just squats try some heavy sled work.

 

[HS Lifter]

As for glutes, I think theyre fine.

My ass is big enough lol.

I dont like the leg press because I dont like the feeling of my spine pressing up against the bad, which kinda hurts.

I will stick to squats.

Thanks

 

[skaman607]

I will stick to squats.

that's the way to go