Thread: My final workout plan
03-10-2005, 11:18 PM #1
My final workout plan
After lots of brushing up as well as the help of many of the bros on this site, I came up with this.
1) Flat Bench Press
2) Flat Dumbbell Flyes
3) Incline Bench Press
3) Tricep Pushdowns
1) Dumbbell Shrugs
1) Wide Grip Cable Pulldowns
2) Lying T-Bar Rows
3)Seated Cable Rows
1) Barbell Curls
2) Dumbbell Curls
3) Hammer Curls
1) Leg Presses/Squats (Switched Bi-Weekly)
2) Leg Curls
3) Leg Extensions
1) Forearm Curls
2) Reverse Forearm Curls
Shoulders: add some shoulder presses.
1) Military Press
2) Bent-Over Laterals
3) Shoulder Presses
1) Standing Calf Raises
2) Seated Calf Raises
The only question I have is about the traps...As you may have noticied I only have one exercise for the traps because I am convinced the traps are also worked out on my shoulder day...does this mean I should work them out on shoulder day as well or no? Should I add more trap excercises, or any other excercises in general for that matter? Are all my days good? Are Deadlifts really importent for back day? And if they are, what should excercise should I take out to replace them? Feedback would help greatly. Thanks fellas
03-10-2005, 11:48 PM #2
1.take the traps out of your chest day.
2.change the lying t-bar rows to seated t-bar rows
3.Do dead lift first on back day and take out seated cable rows.
4.put traps on your shoulder day add barbell shrugs front and behind the back.
5.on shoulder and trap day do a drop set of bent over laterals(last workout)
03-11-2005, 05:55 AM #3Originally Posted by brew035
03-11-2005, 11:29 AM #4
jerzeyboy, not to flame but this is like 3rd post of 'critque my routine' and every time we say to add deadlifts. they will make you grow.
other then that, shoulder press and military press are same compound movement, try switching in a rear delt or upward row. id also add barbell shrugs.
03-11-2005, 12:16 PM #5Originally Posted by JerzeyBoy
Il give it my best shot though.
You bend over with knees slightly bent then lift the weights just like you are doing side laterals but to the rear. You can turn the back of the weights up to hit them more dirrectly.
I still suggest going to the site i listed to watch the movements.
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