chest and shoulders

[diesel094]

hey guys. I follow the anabolic workout posted on this site. one day lifting, one day off. sometimes i do cardio on the no lift days. I feel like the shoulder/triceps workout i dont getra pump in my shoulders...anything i can add to work my shoulders more? also, Im looking for exercises to builder my lower and outside chest. any suggestions would be great

[ranging1]

u on gear atm?

arent u the guy who wants to use DNP aswell?

as for shoulder workout i personaly like the anabolic shoulder workout

it has 3 sets for front delt

and 4 sets for middle delt

so i think its about right, if you want you could add in 1 or 2 more sets for ur shoulder workout

as for ur triceps id have to agree and say i dont like th tricep workout they give

first i have to ask are u on AAS atm since thatll determine how much volume u can train with?

if your on AAS most people in hear seem to find 8-9 sets for triceps a really good number

if your not on AAS, i personaly find 5-6 sets for tricep is great

if you want some good exercises for triceps try doing lying skull crushers for 3 sets, instead of triceps pulley pushdown

as for building the shape of your chest, well its a little hard to train ur chest into a shape u want, since thats determined by genetics, and despite what people say their is no evidence yet to show that someone can train a bodypart to grow in a specific manner

ur genetics will determine what shape ur chest will have

as for good chest exercises, ive always found decline bench press does wonder for my chest

both dips and bench press are also great

if you want to target ur chest more, trying doing dumbell chest presses and decline bench presses, these both target ur chest better then most exercises

[Critical Mass]

^ Some good advice there.

[BigBuck6]

confused here do you want to target the shoulders more? if so i would widen your bar grip on things like upright rows and presses. with dumbbells try and make sure you are bringing them long enough. triceps will be involved no matter what but you can change these things to better target the muscle being worked.

[diesel094]

no im not on aas at the moment. i plan on doing another cycle in a few months. i want to take a cycle a dnp before and another one after the aas cycle... im going to add shrugs into the shoulder workout..

[urbanbody]

I get really good pumps from doing shoulders and chest together!

[ranging1]

no im not on aas at the moment. i plan on doing another cycle in a few months. i want to take a cycle a dnp before and another one after the aas cycle... im going to add shrugs into the shoulder workout..

okay so ur not on AAS

well for chest IMO i find naturally the most i can train with is 9 sets, after that it usually takes to many calories for me to recover, and i start putting on to much fat

as for shoulder i find 3-4 sets for each deltoid is about right (ur shoulder has 3 deltoids)

heres a good chest workout

3 sets flat bench press, try to achieve failure in the 5-8 rep range)
2 sets decline bench press, rep range 6-10
2 sets incline dumbell chest press, rep range 6-10
1 set flat dumbell chest presses, rep range 6-10 again

try that for 5-6 weeks, then u should change your routine again

adjust my sample routine to your body, if you find u recover GREAT from it then you can add in 1-2 more sets

if you find your not recovering decrease it by 1-2 sets


as for ur shoulder workout
for ur front deltoid
2 sets dumbell shoulder press, rep range 6-8
1 set machine shoulder press, rep range 8-12

your middle deltoid
2 sets upright rows
2 sets machine lateral raises (if you dont have machine use dumbells)

your traps
3 sets barbell shrugs, rep range 8-15

dont do ur rear delt on shoulder day, train ur rear delt on your back day

AGAIN adjust its volume, if you find you recover great add in 1 more set for each delt, if you find you dont recover well decrease it by 1 set


DONT use this workout while ur on DNP, your just gonna loose alot of muscle mass