My work out.

[Iowa Boy]

--------------------------------------------------------------------------------

Here it is....
Day #1
Shoulders and arms
Military Press –6 sets (12,10,8/8,6,4) (First three in back/last three in front.)
Upright Rows –3 sets (10,10,10)(same weight)
Reverse Flies –3 sets (10,10,10)(same weight)
DB Deltoid Lateral Raise –3 sets (10,10,10)(same weight)
DB Deltoid Front Raise –3 sets (10,10,10)(same weight)
BB Shrug –5 sets (20,15,8,6,6) (go heavy)
Preacher Bench –5 sets (10,8,6,4,2)
Incline Curls –4 sets (10,8,6,4)
Skull Crushers –4 sets (12,10,8,6)
Cable Extensions –6 sets (12,10,8/8,6,4) (First three palms down/last three palms up)
Weighted dips -5 sets or more.
Abs

Day #2
Legs
Squats –4 sets (15,10,8,6)
Dead Lifts –3 sets (10,8,6)
Leg Press – 1 set (20)
Hack Squats –1 set (20)
Leg Extensions -4 sets (15,12,8,6)
Leg Curls -4 sets (15,12,8,6)
Donkey Calf Raise -3 sets (10,10,10) (same weight)
Seated Calf Raise –3 sets (10,10,10) (same weight)
Abs

Day #3
Rest

Day #4
Back
Bent over Rows -4 sets (10,10,8,6)
Pull ups –9 sets 3 close grip (10,10,10) 3 wide grip (10,10,10) 3 palms facing away (10,10,10)
Seated Row –4 sets (12,10,8,6)
Bent over One Arm Rows -4 sets (10,10,8,8,)
Abs

Day #5
Chest
Beach Press -5 sets (10,5,5,3,10)
Inline Bench Press -5 sets (10,5,5,3,10)
Cable Flies -7 sets -4 high (15,10,8.6) 3 low (10,10,10)
Abs

Day #6
Rest

Day #7
Rest

Start Over

What do you bros think?

[HOLLYWOOD]

--------------------------------------------------------------------------------

Here it is....
Day #1
Shoulders and arms
Military Press –6 sets (12,10,8/8,6,4) (First three in back/last three in front.)(bad idea to do anything behind your back or neck, way too much stress on your rotator cuff)
Upright Rows –3 sets (10,10,10)(same weight)
Reverse Flies –3 sets (10,10,10)(same weight)(IMO,i would put these on back day)DB Deltoid Lateral Raise –3 sets (10,10,10)(same weight)
DB Deltoid Front Raise –3 sets (10,10,10)(same weight)(pointless exercise, your hitting your anterior delts hard on chest day and with presses)
BB Shrug –5 sets (20,15,8,6,6) (go heavy) (i also do these on back day since most of the trap mass runs down your back and is hit during most all back exercises
Preacher Bench –5 sets (10,8,6,4,2) (make straight bar curls and hammer db curls you 2 exercises, scrap these)Incline Curls –4 sets (10,8,6,4)
Skull Crushers –4 sets (12,10,8,6)
Cable Extensions –6 sets (12,10,8/8,6,4) (First three palms down/last three palms up)
Weighted dips -5 sets or more. do these before cables
Abs

Day #2
Legs
Squats –4 sets (15,10,8,6)
Dead Lifts –3 sets (10,8,6) unless these are straight legged deads, do them on back dayLeg Press – 1 set (20)
Hack Squats –1 set (20) i wouldnt even bother with this, do another set of squastLeg Extensions -4 sets (15,12,8,6)
Leg Curls -4 sets (15,12,8,6)
Donkey Calf Raise -3 sets (10,10,10) (same weight)
Seated Calf Raise –3 sets (10,10,10) (same weight)
Abs

Day #3
Rest

Day #4
Back
Bent over Rows -4 sets (10,10,8,6)
Pull ups –9 sets 3 close grip (10,10,10) 3 wide grip (10,10,10) 3 palms facing away (10,10,10) too much here, wide-grip weighted is all you need 3-4 sets
Seated Row –4 sets (12,10,8,6)
Bent over One Arm Rows -4 sets (10,10,8,8,)
Abs

Day #5
Chest
Beach Press -5 sets (10,5,5,3,10)
Inline Bench Press -5 sets (10,5,5,3,10)
Cable Flies -7 sets -4 high (15,10,8.6) 3 low (10,10,10) i would use DB's here and only at 1 angleAbs

Day #6
Rest

Day #7
Rest

Start Over

What do you bros think?

all you need is 12 sets for a bigger muscle group and 6-8 for smaller, if you cant get it done within these amounts then you arent working hard enough. Way too much for shoulders, your delts are composed of 3 small heads, you dont need all that work, you;re also hitting them on chest also dont forget, check out the bold...

[Iowa Boy]

Thank you. I will make a few changes and see how it works out.

[Iowa Boy]

Day #1
Shoulders and arms
Military Press –6 sets (12,10,8/8,6,4) (First three in back(light)/last three in front.(heavy))
Upright Rows –3 sets (10,10,10)(same weight)
DB Deltoid Lateral Raise –3 sets (10,10,10)(same weight)
DB Deltoid Front Raise –3 sets (10,10,10)(same weight)(I just love them.. keeping.
Straight bar curls –5 sets (10,8,6,4,2)
Hammer db curls –4 sets (10,8,6,4)
Skull Crushers –4 sets (12,10,8,6)
Cable Extensions –6 sets (12,10,8/8,6,4) (First three palms down/last three palms up)
Weighted dips -5 sets or more. do these before cables
Abs

Day #2
Legs
Squats –5 sets (15,12,10,8,6)
Dead Lifts –3 sets (10,8,6)
Leg Press – 3 set (20,12,10)
Leg Extensions -4 sets (15,12,8,6)
Leg Curls -4 sets (15,12,8,6)
Donkey Calf Raise -3 sets (10,10,10) (same weight)
Seated Calf Raise –3 sets (10,10,10) (same weight)
Abs

Day #3
Rest

Day #4
Back
Bent over Rows -4 sets (10,10,8,6)
Pull ups –9 sets 3 close grip (10,10,10) 3 wide grip(10,10,10) 3 palms facing away (10,10,10)
Seated Row –4 sets (12,10,8,6)
Bent over One Arm Rows -4 sets (10,10,8,8,)
BB Shrug –5 sets (20,15,8,6,6) (go heavy)
Reverse Flies –3 sets (10,10,10)(same weight)
Abs

Day #5
Chest
Beach Press -5 sets (10,5,5,3,10)
Inline Bench Press -5 sets (10,5,5,3,10)
Cable Flies -7 sets -4 high (15,10,8.6) 3 low (10,10,10)
Abs

Day #6
Rest

Day #7
Rest

Start Over

[HOLLYWOOD]

???? why did you post it again?

[Iowa Boy]

I made changes. Please look. Thank you.

[El Jugo Buen0]

what's teh deal with one set exercises bro? lol....listen to what hollywood said he's correct. also it would help if you told us what exactly youre training for because exercise is specific, for example if you're training for endurance in basketball you'd train at a very fast, then moderate pace, switching it back up running...so i mean if you're going for hypertrophy listen to hollywood, if your workout looked the way it did for a specific sport, let us know

[HOLLYWOOD]

Day #1
Shoulders and arms
Military Press –6 sets (12,10,8/8,6,4) (First three in back(light)no point to keep it, DB press is a better choice here its not infront or behind and offers stress across all three heads more evenly/last three in front.(heavy))
Upright Rows –3 sets (10,10,10)(same weight)
DB Deltoid Lateral Raise –3 sets (10,10,10)(same weight)
DB Deltoid Front Raise –3 sets (10,10,10)(same weight)(I just love them.. keeping.you're risking overtraining keeping pointless exercises if you're front delts arent lagging then there's no point at all to do these
Straight bar curls –5 sets (10,8,6,4,2)
Hammer db curls –4 sets (10,8,6,4)
Skull Crushers –4 sets (12,10,8,6)
Cable Extensions –6 sets (12,10,8/8,6,4) (First three palms down/last three palms up)palms up is shyt just palms down
Weighted dips -5 sets or more. do these before cables
Abs

Day #2
Legs
Squats –5 sets (15,12,10,8,6)
Dead Lifts –3 sets (10,8,6) put these on back day
Leg Press – 3 set (20,12,10)
Leg Extensions -4 sets (15,12,8,6)
Leg Curls -4 sets (15,12,8,6)
Donkey Calf Raise -3 sets (10,10,10) (same weight)
Seated Calf Raise –3 sets (10,10,10) (same weight)
Abs

Day #3
Rest

Day #4
Back
Bent over Rows -4 sets (10,10,8,6)
Pull ups –3 wide grip(10,10,10) thats it for chins
Seated Row –4 sets (12,10,8,6)try close grip t-bar rows from the ground, not the chest supported t-bars
Bent over One Arm Rows -4 sets (10,10,8,8,)
BB Shrug –5 sets (20,15,8,6,6) (go heavy)
Reverse Flies –3 sets (10,10,10)(same weight)
Abs

Day #5
Chest
Beach Press -5 sets (10,5,5,3,10)this "burn-out" set is pointless hereif you're going to do something like that then do a drop set
Inline Bench Press -5 sets (10,5,5,3,10) same here
db flat flyes or incline db flyes 3x8-10
Abs

Day #6
Rest

Day #7
Rest

Start Over

bold again

[HOLLYWOOD]

what's teh deal with one set exercises bro? lol....listen to what hollywood said he's correct. also it would help if you told us what exactly youre training for because exercise is specific, for example if you're training for endurance in basketball you'd train at a very fast, then moderate pace, switching it back up running...so i mean if you're going for hypertrophy listen to hollywood, if your workout looked the way it did for a specific sport, let us know

judging by his rep and set scheme i think he's lookin to grow, but jsut a guess, hit us back with your goals are

[TimeToGetBig27]

I got through day1 and it already looked like you were overtraining, a lot of sets. If your looking to grow try low reps high weight not as many sets. and as for military presses i made a post about it named "Behinde the neck or not" i got dozens of posts with quotes like "have fun in surgery" and others about shoulder problems. I would highly recomend taking those out of your workout if those responceses are true.

[HOLLYWOOD]

I got through day1 and it already looked like you were overtraining, a lot of sets. If your looking to grow try low reps high weight not as many sets. and as for military presses i made a post about it named "Behinde the neck or not" i got dozens of posts with quotes like "have fun in surgery" and others about shoulder problems. I would highly recomend taking those out of your workout if those responceses are true.

yup like i said 12 for big groups and 6-8 for smaller

[Iowa Boy]

Shoulders and arms
Military Press –5 sets (12,10,8,6,4) (Gym only goes up to 85 pound DB’s)
Upright Rows –3 sets (10,10,10)(same weight)
DB Deltoid Lateral Raise –3 sets (10,10,10)(same weight)
Straight bar curls –5 sets (10,8,6,4,2)
Hammer db curls –4 sets (10,8,6,4)
Skull Crushers –4 sets (12,10,8,6)
Weighted dips -5 sets or more
Cable Extensions –5 sets (12,10,8,6,4)
Abs

Day #2
Legs
Squats –5 sets (15,12,10,8,6)
Stiff Legged Dead Lifts –3 sets (10,8,6)
Leg Press – 3 set (12,10,8,6)
Leg Extensions -4 sets (15,12,8,6)
Leg Curls -4 sets (15,12,8,6)
Donkey Calf Raise -3 sets (10,10,10) (same weight)
Seated Calf Raise –3 sets (10,10,10) (same weight)
Abs

Day #3
Rest

Day #4
Back
Bent over Rows -4 sets (10,10,8,6)
Pull ups –3 wide grip(10,10,10) (Alright, I’ll just add weight)
Seated Cable Row –4 sets (12,10,8,6) (There is no chest support)
Bent over One Arm Rows -4 sets (10,10,8,8,)
BB Shrug –5 sets (20,15,8,6,6) (go heavy)
Reverse Flies –3 sets (10,10,10)(same weight)
Abs

Day #5
Chest
Beach Press -5 sets (10,5,5,3,3)
Inline Bench Press -5 sets (10,5,5,3,3)
db flat flies or incline db flies 3x8-10
Abs

Day #6
Rest

Day #7
Rest

Start Over


Goals: To grow.

[Billy_Bathgate]

cut it all in half

[Iowa Boy]

what do you mean... cut it in half.

[Billy_Bathgate]

your doing way too much crap

do about half the exersizes you are doing and really hit the weight

[HOLLYWOOD]

yup like i said 12 for big groups and 6-8 for smaller

i stress this again!

[Iceman911]

How long does it take to do your work out??? You shouldn't train for longer than 60 minutes.

[HOLLYWOOD]

How long does it take to do your work out??? You shouldn't train for longer than 60 minutes.

there's studies that show after 45min, cortisol levels start to rise dramatically.

[TimeToGetBig27]

What are cortisol levels? In my opinion no workout should be longer then hour and 10-15minute's. I say that because some people go all out on the cardio, just not me im done in about an hour. The dreaded C word..