+++++++Try My routine+++++++

[Aussie Juga naught]

It wont dissapoint;

+++Monday+++ Sets Reps
Chest, Triceps:

Flat bench press 2 5/8
Incline bench press 2 5/8
Flat DB fly's 2 5/8
Lying BB Ext. 3 5/8
One hand DB Ext. 2 5/8
Tricep DB push backs 2 5/8

+++Tuesday+++
Back:

T-bar rows 2 5/8
Bent rows 2 5/8
Dead lifts 5 1/3
One arm DB raises 1 5/8
Seated cable rows 2 5/8

+++Wednesday+++
Quads, Hams, Calves:

Squats 3 5/8
Leg press 3 5/8
Stiff leg dead lifts 2 5/8
Seated calf raises 2 5/8
Standing calf raises 2 5/8

+++Thursday+++
Biceps:

Standing BB curls 3 5/8
Seated DB hammer curls 2 5/8
Preacher curls 2 5/8
DB preacher curls 2 5/8
Wrist curls 2 5/8

+++Friday+++
Delts, Traps:

Seated BTN presses 2 5/8
Seated Military presses 2 5/8
BB pull ups 2 5/8
DB lateral raises 2 5/8
Shrugs 3 5/8

Saturday - Sunday (rest)

 

[bignate73]

+++Thursday+++
Biceps:

Standing BB curls 3 5/8
Seated DB hammer curls 2 5/8
Preacher curls 2 5/8
DB preacher curls 2 5/8
Wrist curls 2 5/8

+++Friday+++
Delts, Traps:

Seated BTN presses 2 5/8
Seated Military presses 2 5/8

there is my 2 reasons why i dont do this program.

biceps dont need their own day, and its overkill for exercises

BTN presses....nuff said.

everything else looks ok, but i dont need 4 different exercises for biceps alone and i value my shoulder capsule and cervical spine.

 

[Aussie Juga naught]

whats wrong with behind the neck presses?

 

[bignate73]

whats wrong with behind the neck presses?

besides putting undue stress on the shoulder capsule and ultimately stretching out the rotator cuff, you now have to contend with lengthened trapezius which you are forcing to contract each time you press up, couple that with poor posture through your cervical spine and you are asking for multiple muscular and joint injury possibilities. the jutted or forward head also serves to minimize AC joint range of motion, which just might be important for a shoulder press.

BTN presses go to the archaic file along with BTN lat pulldowns.

 

[Aussie Juga naught]

Any exercise can be potentioally dangerous, but I owe BTN presses to my well developed lats. And going heavy is something I like to do with them as well. I have yet to experiance any problems.

 

[bignate73]

but I owe BTN presses to my well developed lats.

no...no you dont. your lats serve no other purpose in that movement but stabilization of the shoulder girdle.

as for potentially dangerous for all exercises, yes thats true. but there are specific warnings for behind the neck work from very respected people in the field of strength and conditioning.

 

[Aussie Juga naught]

hmmm, so your trying to tell me my lats didnt get big from behind the neck press when for a long time thats basicly the only exercise i ever did for them.

 

[rippedtrojan]

how the hell do you work your lats with shoulder presses of any sort?

and i think some people are predispositioned to have problems when doing btn presses and pulldowns and some aren't. and i also think the only way to find out is if you do them. ain't that a bitch

 

[Aussie Juga naught]

how the hell do you work your lats with shoulder presses of any sort?

Your in the minority when it comes to this view. BTN press, MIlitary Press, Dumbell Press. These all work great for me, and are the meat and potatoes for my lats. I think its when u dont keep correct form some problems can happen, and if u dont warm up.

 

[bignate73]

Your in the minority when it comes to this view. BTN press, MIlitary Press, Dumbell Press. These all work great for me, and are the meat and potatoes for my lats. I

??????

stabilization, thats what the lats do for those movements. since during each press, your lats are eccentrically moving.

you might want to recheck your muscle actions on this one. because he is not the minority on that school of thought, overhead presses are not using the lats as a prime mover in any way, shape or form. you might be thinking pulldowns......