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I am doing a super-set routine 3 days a week. I want to start fitting abs into this routine... does anyone have any suggestions of what I can throw in?
Routine consists of:
Chest/Back
Arms/Shoulders
Legs
On 3 consecutive days...(not a lot of free time on weekends and fridays)
Also, I've been wanting to build up my shoulders and hips a bit because they're lacking muscle/meat :p
I would personally do abs on the chest/back day. I would put shoulders on the Arms/Shoulders day and I would hit the hips on the legs day.Quote:
Originally Posted by Adren
I'm not sure if you're asking for specif exercises though.
If there are any specific exercises that would help out with the muslce growth... my shoulder bones stick out a bit... maybe something to help with the ligaments?
Well, here is my routine:
(Reps of 5-6)
(Last Rep on most exercises done till failure)
Day 1-
Decline Bench - 5 sets
Bentover Rowing - 5 sets
Incline Fly - 5 sets
Lat Pull Down - 5 sets
Dead Lift - 3 sets
Day 2 -
DB Press - 5 sets
Upright Row BB - 5 sets
BB Curl - 5 sets
CloseGrip Bench - 5 sets
Incline DB - 5 sets
Dips - 5 sets
Day 3 -
Leg Press - 5 sets
Squats - 5 sets
Leg Ext - 3 sets
Leg Curl - 3 sets
Calf Raise - 5 sets
I vary it a bit here and there, but that's basically it. Im trying to build up weight mainly... but I've been basing my workouts around this for about 8 months now.
If you want meat on your shoulders, you nedd to stick with the basics.
Military press (always to the front)
Lateral raises
Front raises
Reverse bent-over flyes
Upright rows
If you haven't done these before, you may not be able to move much weight. Thats ok. Don't risk a shoulder injury by trying to do more than you can. Always do a couple of warm-up sets first. You don't want a bum sholder. Start with the compound movements and finish with the isolations. If you are short on time, I sometimes will superset the 3 raises for three sets. Its a great way to fry those delts.