some help with me routine?

[shaft]

this is what i currently do.

mon:
squat - 4 sets
leg press - 2 sets
leg curls - 3 sets

tuesday:
bench press - 3 sets
dips - 3 sets
side laterals - 2 sets
tricep pushdown - 4 sets

thursday:
deadlift - 4 sets
chins - 4 sets
cable rows - 3 sets
rear delts - 2 sets
dumbell curls - 3 sets
forearm work

friday:
shrugs - 3 sets
dumbell shoulder press - 4 sets
side laterals - 3 sets
calves - 3 sets
abs

 

[bigmag]

it looks to me like you're training your shoulders to much.....you shouldn't separate rear delts from the rest of it. just my .02

 

[shaft]

thanks.
my shoulders have done fairly well working them twice a week. my triceps are laggin behind a bit though.


bump. anyone else have any comments or suggestions?

 

[buffal2001]

Try some other good mass builders for triceps such as CG bench press or skull crushers........also maybe some calf raises.

Keep trainin bro!

 

[WarriorPL]

what are skull crushers??

 

[gymtime]

You lie on a bench. Grab an ez-curl bar, mid or outer grip. Bring the bar to your forehead, then go straight up and squeeze your tris at the top of the excercise. Keep your upper arm stable, elbows in, move only your forearms.

I've been doing them with a reverse grip lately, made a big difference.

 

[maxellyz]

is skull crushers the same thing as french press, cause they sound like the same exercise

 

[MonStar1023]

shaft

mon:
squat - 4 sets
leg press - 2 sets
leg curls - 3 sets

This looks good so far... your hitting your legs right from the start theres nothing wrong here.

tuesday:
bench press - 3 sets
dips - 3 sets
side laterals - 2 sets
tricep pushdown - 4 sets

Your starting off with a heavy chest movement, then another great mass-builder for the pecs, and then your moving onto a side-delt isolation movement. I would drop the side-laterals and replace them with dumbbell flyes. I would drop the tricep pushdowns and replace them with lying ez-curl bar extensions for your triceps.

thursday:
deadlift - 4 sets
chins - 4 sets
cable rows - 3 sets
rear delts - 2 sets
dumbell curls - 3 sets
forearm work

This day looks okay I guess starting out with a heavy back mass-builder then moving onto chins. That looks good cable rows are a good movement for finishing off your lats/rhomboids. I would suggest using a strict isolation movement for your rear delts like reverse pec-deck flyes or something along that nature. I also would suggest adding some trap work in here today and dropping your shrugs from Friday's workout. Deadlifts really involve your traps and training them one day after another will overtrain them completely. Maybe replace rear delts with a trap movement. I would get rid of dumbbell curls and replace them with standing barbell curls and finish off with some good forearm work like you have.

friday:
shrugs - 3 sets
dumbell shoulder press - 4 sets
side laterals - 3 sets
calves - 3 sets
abs

Here I would suggest dropping the shrugs like I said before. Dumbbell shoulder presses are a good mass builder for the delts, side laterals are good too... and then finishing with calves and abs seems okay to me. Your modified routine in my opinion should look like this...

S- Rest.
M- Quads, hamstrings.
T- Chest, triceps.
W- Rest.
Th- Back, traps, biceps, forearms.
F- Shoulders, calves, abs.
Sa- Rest.

Good luck!!

 

[Cackerot69]

What Monstar said.

 

[toughdawg]

max
french press- palms facing head
skull crushers- palms away.

Shaft- you may also want to try reverse grip bench press. i have seen great progress in my tri's from it.

t.d.