Abs Routine

**Adren** · 10-02-2003, 10:12 AM

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)

**Adren** · 10-02-2003, 10:16 AM

Also, I've been wanting to build up my shoulders and hips a bit because they're lacking muscle/meat

**DBarcelo** · 10-02-2003, 11:55 AM

Originally Posted by Adren

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)

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.

I'm not sure if you're asking for specif exercises though.

**Adren** · 10-03-2003, 03:39 PM

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.

**Testify** · 10-04-2003, 11:56 AM

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.