11-22-2005, 07:42 PM #1
Gots a Workout Question for Yall...Help!
say u got a chest and shoulder day, is it best to....
1) do all ur main presses first (incline,flat,decline), then begin w/ a shoulder exercise and start swtichin it up everyother exercise w/ a chest then a shoulder?
Side Lateral Raises
2) do all chest then go to shoulders?
11-22-2005, 11:56 PM #2Originally Posted by JNel04
Also I'd take the decline presses out and replace with weighted dips at the end of your chest routine for a nice stretch.
After chest(which should not exceed 12 sets) then hit your delts.
I see you start with a seated press(which is good,I do the same) then move on to your iso movements.Problem is you forgot your rear head of the delt.You need to do bent-seated laterals for your posterior delt head.Your delt program is a little advanced,but that's ok as long as you keep each exercise to only 2 sets.That would be 8 sets total for your delts.which is more than enough.Bear in mind your delts get hit not only doing chest,but back and arms as well.Train them too much and they won't grow.
11-23-2005, 12:27 AM #3Originally Posted by Pinnacle
Shoulder Press (Smith) - 1 Lite warm up followed by 3 working sets
Standing Side Laterals (Cable Behind Back) - 3 sets
Front Raises (Rope) - 3 sets
seated bent laterals -3 sets
Arnold Press - 3 sets
Standing Bent Over Laterals - 2 sets
i never forget the rear delt when doin shoulders. actually it is a fav of mine to workout. i just forgot to put it down. but anyways i assume this is overtraining. so u think only 2 sets for each iso movement? also i like throwin in the Arnolds to burn out my shoulders completely...u think this is not wise?
what i've been learnin when it comes to liftin is that less (sets) is sometimes better just as long as the intensity is ballz to the wall. would that be rite?
i hate to be bother some but how many sets would be sufficeint for other body parts...???
11-23-2005, 12:40 AM #4Originally Posted by JNel04
You're learning kiddo...less is better when it comes to training.Stress the muscle group you're working hard and fast,then get the hell out of the gym and grow.You are learning now what took me years of frustration to learn!
For you,I'd go with :
Chest : 12 sets
Delts : 8 sets
Bi's : 6-8 sets
Tri's ; 6-8 sets
Quads : 8 sets
Hams : 4 sets
calves : 9 sets
Back : 16 at the most(don't forget you're working upper,lower,plus thickness and width)
11-23-2005, 12:59 AM #5Originally Posted by Pinnacle
these are most of my back exercises what do u think...
Wide Grip Chins to Front
Under Hand Close Grip Pull Ups
Double Handle Pull Ups
Wide/Medium Grip Pulldowns
Double Handle Grip Pulldowns
Under Hand Pulldowns
Medium Grip/Palms In Pulldowns
Bent Over BB Row
BB Row w/ pad
One Arm DB Row
Seated One Arm Row w/ pad
Seated Cable Rows
Behind Back BB Shrugs
of course i dont do these during one workout out, i always try to mix it up. am i missin anything?
also when u gave me the amount of sets per body part it seems so low than what i'm used to (does that include a lite warm up set?). this is just an example but lets see if i get the idea of this concept for a chest workout...
Flat Bench - 3 sets
Incline Bench - 3 sets
Incline DB Flys - 3 sets
Dips - 3 sets
just a rough idea.
11-23-2005, 01:11 AM #6Originally Posted by JNel04
The sets for body parts I posted doesn't include a warm up set/sets.
Your chest routine looks great!!!That is almost exactly what I do(an I'm advanced)..stick with that and you'll grow like a bean!!
11-23-2005, 12:18 PM #7
thx again for all the help Pinnacle...
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