Routine Critique

[Darksong2k1]

Trying to broaden up the shoulders a bit is my main concern, but an inch or two on the chest and arms wouldn't be so bad. Quads I am not concerned about, I can almost make them grow at will... (Scary, no?)

Want to also incorporate a little cardio work just to keep some of the fat down, metabolism up. Diet isn't geared toward piling on a ton of mass, but maybe 1-2 lbs 2wks/mo.

*** All sets done to failure, 6-10 rep range with static weight. Progressing up 2.5-5 when final workset is 10 reps fairly easily. You know the drill.

Mon - Chest/Triceps

DB Flat Bench - 3 sets
Hammer Strength Incline - 3 sets
Cable Crossovers - 3 sets
Lying French Press - 3 sets
Rope Pressdown - 3 sets

Tue -

30 Minutes Interval Cardio

Wed - Back/Bis

Deads - 3 sets
Supinated Chins - 3 sets
Seated Row - 3 sets
Hammer Strength Curl - 3 sets
Dumbbell Hammer Curls - 3 sets

Thu -

30 Minutes Interval Cardio

Fri - Legs/Shoulders

HS Leg Press - 3 sets
Leg Curls - 3 sets
Angled Calf Raises - 3 sets
Dumbbell Military Press - 3 sets
Cable Side Laterals - 3 sets
Smith Behind the Neck Press, Skullbase - 3 sets

Sat/Sun - Rest

-

I'm really not so sure about the 9 sets for delts. Any suggestions?

 

[BigAndy69]

If you want to increase shoulder mass, why is it the last bodypart you train?

This is my suggestion.

Mon: Chest/tris
Tues: Back/Bis

Weds: Rest or cardio

Thurs: Shoulders

Friday: Legs

Sat/Sun: rest.


The best way to go is:


Thurs: Shoulders


Friday: Rest

Sat: Legs

Sun: rest



And forget the cable lateral raises, stick with the dumbells.

Every 2nd or 3rd week, throw in triple drop sets for laterals.

This is a better routine in my mind:

FRONT BB shoulder presses/ db shoulder press (alternate every 2-3 weeks): 3 sets

Db Lateral raises: 3 sets (triple drop sets every 2-3 weeks)

Machine rear delts: 3 sets (you need to train every part of a muscle group for it to grow.)

 

[Darksong2k1]

Ace. I will do that. Looks even better. Thanks!

 

[hardbody_jr]

I would still keep squats in my routine, no matter how big my legs are.

 

[Darksong2k1]

You're right...

It's just going to be hard to deadlift, then squat a few days later. I usually dead so heavy that I'm out of commission for at least 5 days.

 

[SwitchedOn]

Yeah, I wouldn't train the bodypart you're trying to improve on leg day, also I'd stick with dumbells. While there are alot of front delt exercises you can do there are only a few variations for sides and rears. Here's my shoulder workout:

DB shoulder press: 12,8,6,6 increasing weight (except last set)
standing lateral raises: 12,8,6 increasing weight
rear delt raises on incline: 12,8,6 increasing weight
smith machine shrugs: 3x15 @315lbs

every other week I substitute front raises for press and DB shrugs for smith machine. I also rotate the exercises I start with every week. Here is my current split:

Monday: chest
Tuesday: shoulders/tri's
Wednesday: back
Thursday: bi's
Friday: legs
Saturday: Monday's workout
Sunday: rest

I'm only doing this because I'm on a bulking cycle right now, normally I'd go 3on/1off/2on/1off.

Hope this helps

 

[The_Eviscerator]

I would get rid of the cable and Hammer machine stuff. These really don't promote much growth. Stick to good old compound movements.