I think this new routine is ok but what do i know?

divie · 02-03-2005, 10:06 PM

What do you think of this as a 3 day workout?.

Squats 3 sets
Bench press 4 sets
Behind neck 3 sets
Barbell curls 4 sets
Millitary press 3 sets
Seated lateral raises 3 sets
Bent forward lateral raises ( for upper back,im not sure of this exercise name is correct)

I usually do 6-8 reps.Im looking to improve my deltoids mainly as chest and arms are already good enougth for me.

Cheers

zx9rjas · 03-03-2005, 12:24 AM

What do you mean "behind neck" is this behind the neck presses? If so give these a miss as they will damage your rotator cuff, lat pulldowns behind the neck also cause the same damage.

Change your back movement to a compound movement instead of an isolation movement such as bent over barbell rows, dumbell rows, lat pull downs or wide grip pull ups. You will see far more growth from a compound movement

Forget the side lat raises and do some standing rows to the neck,this will build your delts and traps nicely.

I have found myself that dumbell shoulder presses build my delts far more than millitary presses, but give each a go for a few weeks to find out which works for you.

J

divie · 03-03-2005, 10:31 AM

Cheers ill give the rows and dumbell shoulder press a go for a month and see how i get on.

Anonymous · 03-03-2005, 05:49 PM

shane have you ever done upright rows?

these work wonders for my deltoids and traps,

i find they bring my shoulders up very quickly

divie · 03-03-2005, 09:28 PM

I tried them once steve, but i havn't added it permantly to my routine.Its my rest day today but ill keep you updated on how i get on with them.My shoulders slope a bit as ive stupidly neglected my delts, ive concentrated on my chest and arms so much i havnt given shoulder exercises as much thought as i should have.Im going to add the upright rows to my routine instead of the behind neck press.I forgot to mention i do tri extensons aswell(thought id better mention it to avoid people wandering how i work tris)
Thanks

02-03-2005, 10:06 PM	#1 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	I think this new routine is ok but what do i know? What do you think of this as a 3 day workout?. Squats 3 sets Bench press 4 sets Behind neck 3 sets Barbell curls 4 sets Millitary press 3 sets Seated lateral raises 3 sets Bent forward lateral raises ( for upper back,im not sure of this exercise name is correct) I usually do 6-8 reps.Im looking to improve my deltoids mainly as chest and arms are already good enougth for me. Cheers

03-03-2005, 12:24 AM	#2 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	What do you mean "behind neck" is this behind the neck presses? If so give these a miss as they will damage your rotator cuff, lat pulldowns behind the neck also cause the same damage. Change your back movement to a compound movement instead of an isolation movement such as bent over barbell rows, dumbell rows, lat pull downs or wide grip pull ups. You will see far more growth from a compound movement Forget the side lat raises and do some standing rows to the neck,this will build your delts and traps nicely. I have found myself that dumbell shoulder presses build my delts far more than millitary presses, but give each a go for a few weeks to find out which works for you. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

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03-03-2005, 10:31 AM	#3 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Cheers ill give the rows and dumbell shoulder press a go for a month and see how i get on.

03-03-2005, 05:49 PM	#4 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	shane have you ever done upright rows? these work wonders for my deltoids and traps, i find they bring my shoulders up very quickly

03-03-2005, 09:28 PM	#5 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	I tried them once steve, but i havn't added it permantly to my routine.Its my rest day today but ill keep you updated on how i get on with them.My shoulders slope a bit as ive stupidly neglected my delts, ive concentrated on my chest and arms so much i havnt given shoulder exercises as much thought as i should have.Im going to add the upright rows to my routine instead of the behind neck press.I forgot to mention i do tri extensons aswell(thought id better mention it to avoid people wandering how i work tris) Thanks