how does this workout look?

[jesse_james]

monday: chest and back
bench press 3x3, 3x5, 2x12
incline dumbell press 3x8
deadlift 3x3, 3x5
front pulldowns 3x10
close grip pulldowns 3x10
bumbell rows 3x8
abs

tuesday: shoulders and biceps
barbell behind neck press 3x8
dumbell shoulder press 3x10
lateral raises 3x12
shrugs 3x20
rear deltoid raises 3x12
barbell curls 3x10
seated dumbell curls 3x20
21's 3x21

wednesday: triceps and calves
lyin tricep extensions 3x10
tricep pulldowns 3x10
weighted dips 3 x25
close grip bench 3x12
abs

thursday: legs
back squats 3x8
front squats 3x3
leg extensions 3x15

friday: chest and biceps
abs

saturday and sunday rest day, any advice would be thankfull

[Quake]

Add in upright rows for shoulders day, shrugs is only one angle on your traps, and alternate the shrugs from seated to standing shrugs each week to give that different angle. What are you doing for calves? You could use a Friday as an alternate day to change what you double exercise each week. E.g.

Week 1 - chest & biceps
Week 2 - triceps & back
week 3 - shoulders & chest etc etc

[jesse_james]

thanx for advice, for calves i do standing raises and seated raises, am i hittin all areas of my shoulders? i wnt 2 be doin anterior, posterior and lateral aswell as my traps, wot area will uprite row be doin?

[Hooligan]

Yeah dude not bad--just make sure you're mixing it up...exercises, rep range, TUT, etc. Keep your body guessing.

[Quake]

Try front raises instead of/aswell as lateral raises as you are already hitting your mid delts with the presses, or alternate one of the presses for the raises each week. Alternating is probably the better idea as your delts will not get used to your workouts and this should make for better growth and gains.

[Quake]

Upright rows are for your traps mainly however other muscle groups play a smaller part too. try using some cable movements in your lateral raises as these are even better at isolating each delt, depending on the angle you stand to the path of the cable you can choose which delt to hit the most.

[Fame]

Dont flame me, but i'd read up on upright rows, and dangers they may cause to the RC...most people who are into it for the long run, will stay away from Upright rows, because if u are going 'too high' the shoulder is actually starting to rotate and can cause injuries later....RC injuries are cumulative and dont happen when working out, usually take a long time to develop and become injuries...i personally (again, in my opinion) dont feel they are neccesary in my workout, and i'd rather avoid the injuries....but i know a lot of people do like them.

Also Weighted pullups are superior to Lat pulldowns IMO...

Is 'bumbell rows' dumbell rows? I'd prefer bent over BBrows if it was me, i've seen better gains on them.

Also, again on the injury train...the military press behind the neck....Im a firm believer in not doing anything (press/pullups/downs) behind the neck, as it can cause injury....

and i'd add that 3 exercises should be enough for tri's..

just my 2cents

[slizzut]

Yeah dude not bad--just make sure you're mixing it up...exercises, rep range, TUT, etc. Keep your body guessing.

definetly, its very important to mix it up

[Hypertrophy]

I agree with Fame here. Upright rows can cause shoulder irritation and presses or pulls behind the neck cause shoulder impingement.
All you can say is try them and see if they aggrevate your shoulders.
Good luck

[Quake]

One arm rows and bent over rows are both the mutts nutts when it comes to lats. In my experience one arm rows are more exhausting, this being the reason why some people shy away from them. What exhausts you in the gym is usually good for you. Give the one arm rows another go for a while and tell me you don't get hellish lat spread off of them. Make sure you really let your lat stretch on the negative.