Hi i currently use a four day system
day 1 Chest Day 2
dumbell press *5 1 biceps
incline smith *5 2barbell curls*5
flat flyes *5 3dumbell curls*5
cable xovers*2 4isolation curls*3
dips leaning forward*2 5Triceps
Quads 6dips *5
leg extensions*5 7 Kick backs*5
hack squats*3 8extensions*5
leg press*3
squats*3
Day 3 Hammer pull downs *5 day 4
bent over rows *5 1 Lateral raises
seated row*5 2 shoulder press*5
lat pull down*3 3 forward raises*5
4 rear delt machine*5
Hams + calves
lying leg curls/*5 5 Traps shrugs*5
standing leg curls*5
standing calf raise*5
seated calf raise*5
I have been doing this for a couple of weeks now i find that it works well but with my shrugs i have plateaued any ideas or further training techniques anyone could offer
thanks
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