Question for pro's only please!!!!

[KidMan]

I have been doing this routine for my Shoulders,Bi's and Tri's and uptill now I can't see a dramatic difference.
Please this question is for pro's who are ready to read all what's down.I am 15 BTW
Shoulders:
one workout/week
1-Dummbbell presses (dummbbells are not parallel they look as if on one line)
Set1:35LBS 10 easy reps
Set2:53LBS 10 reps MAX
Set3:53LBS 8-9 reps Max

1-Bar Presses (this is the replacement of Dummbbell presses)
Set1:33LBS 10 easy reps
Set2:44LBS 10 Mdeium reps
Set3:55LBS 9 reps max

2-Parallel Dummbbell presses
ALL SETS AND REPS ARE SAME AS DUMMMBBELL PRESSES

2-Parallel Bar Presses (I let my elbows on the same lvl of my shoulder and parallel to each other)
ALL SETS AND REPS ARE SAME AS BAR PRESSES

3-I don't know the name of the excercise any way I use just one dummbbell I start with my palm facing the mirror infront of my then i go up and when when my hand begins to exceed my head I turn the DB's so the it faces the side of my face.
I do each hand alone.
Set1:53LBS 10 medium reps
Set2:53LBS 9 reps max

4-Front lateral raises with DB's
Set1:17lbs 10 easy reps
Set2:35LBS 10 medium reps
Set3:35LBS 10 medium reps

5-Side raises
3 sets 17lbs 15 reps

6-Rear Lateral
Set1:17lbs 10 easy reps
Set2:35LBS 10 easy reps
Set3:35LBS 10 easy reps.

7-Cable upright rows (for traps)
Set1:110LBS 10 easy reps
Set2:121LBS 10 hard hard reps
Set3:121LBS 8 deadly reps
--------------------------------------------------------------------------
Tri Workout:I do tri's once a week.

1-Cable press down
Set1:33LBS 10 easy reps
Set2:44LBS 10 medium reps
Set3:55LBS 8 deadly reps

2-Seated DB's extension
Set1:26LBS 10 easy reps
Set2:35LBS 10 hard reps
Set3:35LBS 10 hard reps

3-One arm dummbblles extension
3 sets 11lbs 10 reps max max
---------------------------------------------------------------------------
Bi workout:I do them once a week.

1-2 hand DB curls
Set1:35LBS 10 easy reps
Set2:53LBS 8 reps max
Set3:53LBS 8 reps max
1-BB curl (I replace them with 2 db curl)
Set1:33LBS 10 easy reps
Set2:44LBS 10 easy reps
Set3:55LBS 8 reps max

2-Alternate dummbbell curls
Every thing same as 2 db's curls

3-i do either preacher or concentration
Set1:17lbs 10 easy reps
Set2&3:35lbs 10 easy reps
---------------------------------------------------------------------------
I rest 1.5 minutes between each set.

 

[-[Hades]-]

You really don't nead a pro to answer this question.

(1) - OVERTRAINING!!!!!!!!

(2) - What's your diet like ?



Gimme some more info and ill help ya out.


H.

 

[-[Hades]-]

SHOULDERS:

Side Lat Raises: 4 sets of 8-12 reps to failure
Upright Rows: 4 sets of 8-12 reps to failure
Seated Dumbell Press: 4 sets of 6-12 reps to failure
Dumbell Shrugs: 3 sets of 8 - 12 reps to failure
Dumbell Shrugs: 1 set of 6 - 10 reps to failure but on each rep hold in up position for 5 secs, then lower and hold for 5 secs.


TRIS:
Cabale Push Downs: 4 sets 6-10 reps to failure
Dips: 2 sets to failure


BIS:
Barbell Curl: 3 sets 6-10 reps to failure
Preacher Curl: 3 sets 6-10 reps to failure


2 mins rest between sets IMO.

 

[sysopt]

Make sure you have at least a couple of days between shoulder and tricep day. Honestly, you don't need that many exercises and sets for shoulders. If you want to isolate traps the best are shrugs for the upper and bent over laterals for the mid and lower. Warm up for the first exercise and that's it, you don't need to do three sets of each exercise once you're warmed up. For shoulders try this:

barbell shoulder press: one or two warm up sets and then go fairly heavy 5-8 reps.

shrugs: do one or two sets at the most find a weight that is also fairly heavy

next week try shoulder presses with db's and do bent over laterals then switch back to the bar and shrugs. I wouldn't recommend using upright rows and side laterals. These are both notorious for elbow and shoulder problems.

You have to realize that all of these muscles are relatively small and don't need that much to make em grow. Be sure you're eating plenty of good food and that you're decent sleep at night. good luck

 

[gymtime]

I agree with Hades. You're doing too much, shoulders and bis especially. Personally, I'll never do more than three excercises per muscle group, two for smaller muscles (bis and tris).

The tough part for you in my opinion will be getting used to the idea that "more is not always better." That was a difficult concept for me as well.

 

[MarkFlC5]

You really don't nead a pro to answer this question.

(1) - OVERTRAINING!!!!!!!!




H.

You got that right!!! I aint no pro and even I can tell you that!

I'd do no training for 2-3 weeks and start the hell over!. Also you're only 15. I would take a guess and say that you are about a year shy, perhaps 2, of seeing exactly what role your geentics will be playing in building mass.

However, you should concentrate more on intensity rather than doing so many sets man (Unless ur taking AS, which hopefully you are not))

Good Luck!

 

[Belial]

jeeeesus. That's insane. What's the rest of your workout? (Legs, etc.)

 

[Skeeter1]

OVERTRAINING INDEED !

 

[jbw55]

I have been doing this routine for my Shoulders,Bi's and Tri's and uptill now I can't see a dramatic difference.
Please this question is for pro's who are ready to read all what's down.I am 15 BTW
Shoulders:
one workout/week
1-Dummbbell presses (dummbbells are not parallel they look as if on one line)
Set1:35LBS 10 easy reps
Set2:53LBS 10 reps MAX
Set3:53LBS 8-9 reps Max

1-Bar Presses (this is the replacement of Dummbbell presses)
Set1:33LBS 10 easy reps
Set2:44LBS 10 Mdeium reps
Set3:55LBS 9 reps max

2-Parallel Dummbbell presses
ALL SETS AND REPS ARE SAME AS DUMMMBBELL PRESSES

2-Parallel Bar Presses (I let my elbows on the same lvl of my shoulder and parallel to each other)
ALL SETS AND REPS ARE SAME AS BAR PRESSES

....[SNIP]

Agree with everyone else here, way, way overtraining. One other suggestion is to cut down on your warm-up sets for every exercise. You should begin your first exercise with a warm-up set(s), but after you move on to another exercise (for the same body part) there is no reason to perform a light warm up set, dive into the set with some good amount of weight. If on a "set of 10 rep" exercise you aren't tired by the 6th rep and then need to force out the last 4 then you aren't using enough weight (IMHO)

 

[KidMan]

I don't take any supps i just eat natural food.
I thought shoulders needed more excercises than other muscles it's strange cause my trainer used to be a very popular pro bodybuilder in my country.Any body who knows that i train with him he opens his eyes wide and asks me to train with me.Any way here is the rest of my muscles' workout.
LEGS 1 days a week

1-Hack squat or Smith machine squat
3sets 10 reps

2-legpresses
3sets 10 reps

3-Ham curls
3sets 10 reps

4-leg curls
3sets 10 reps

5-dunno the name it's for calves anyway
light weight:4 sets 15 reps.
-----------------------------------------------------------
CHEST:
1-BB/DB presses
3 sets 10 reps

2-Incline BB/DB presses
3 sers 10 reps

3-Flat DB flyes
3sets 10 reps

4-Machine Flyes
3 sets 10 reps

Max bench weight is :121
plz don't recommend dip cause i couldn't do 1 rep.