Current Workout.. What say u?

[Caladin]

DAY 1

CHEST
Supine Dumbbell Fly?s 3x8
Supine Dumbbell/Barbell Bench Press 5x8

TRICEPS
Incline Bench Overhead Press Downs 4x8
Seated Overhead Dumbbell Extension 4x8

+++++++++++++++++
DAY 3

LOWER BACK
Dead lifts 8, 6, 3, 3, 3, 1 (8 & 6 are warm-up)

UPPPER BACK
Pull-ups/ Seated Wide-Grip Pull-downs 4x8
Bent over Rows/ Seated Low Pulley Rows 4x8

BICEPS
Seated Incline Dumbbell Curls 4x10
Standing Barbell Curls 4x10

+++++++++++++++++++
DAY 5

SHOULDERS
Standing Dumbbell/ Leaning Cable Side Lateral Raises 4x8
Dumbbell Presses 4x8
Side-Lying Dumbbell Rear Deltoid Raise 4x8

ROTOR CUFF
Roll-Overs 1x50
Shoulder Horn 1x25

QUADS
Close Leg Squats 10, 10, 20 (10?s are warm-up)
Lunges 6-8 Dynamic 4 Static (2 Sets)
---------

Forearms on Days 2 and 5
Abs on Days 2, 4, and 6
Cardio 2, 4, and 6





ABDOMINAL
-------------

Lower Abdominal Crunch 1X12
Leg Thrust 1x12
Side Crunch 1X12 (Each Side)
Russian Twists 1X12
Crunch 1X12
Abdominal Rollout 1x12

Active Rest
---------------
Abdominal Stretch 20 Seconds x 2
Side Bends 20 seconds x2
Stomach Vacuums 20 Seconds x2

Repeat cycle 3 times with no additional rest





FOREARMS
-------------

1. CAPTAINS OF CRUSH (TRAINER) 2 X 10
2. BLOCK BUSTER PINCH GRIP 3 X 20 SEC
3. WRIST REINFORCER 2 X 10 SEMI CIRCLES
4. WRIST REINFORCER 1X 10 FORWARD/REVERSE LEVER
4. CAPTAINS OF CRUSH (#1) 2X5
5. TITANS TELEGRAPH KEY 3 X 12
6. EXTENSOR BANDS 3 X 12
7. WICKED WRIST ROLLER 1 X FATIGUED
8. DEXTERITY BALLS 10 MINS

Wrist Curls 2x8
Reverse Wrist Curls 2x8


Interval Cardio Workout (TREADMILL)

Low 4 Minutes 3.0 MPH 0% Incline
High 1 3.2 6
Med 2 3.0 1
High 1 3.3 6
Med 2 3.0 1
High 1 4.0 3
Med 2 3.0 1
High 1 4.5 2
Med 2 3.0 1
High 1 5.0 0
High 1 3.2 8
Med 3 3.0 0
Low 4 2.5 0

TOTAL:
25 Minutes
3 x Week

 

[liftsiron]

If you put 100% into each set you should grow and get stronger. I would most certainly do my heavy presses first on both chest and shoulder days.

 

[DADAWG]

youve only got 10 working reps with deadlift , you need more than that with a core excercise imo . why not add 2 more sets of triples if you like that rep range or make it 3 sets of 5 instead of 3

 

[liftsiron]

youve only got 10 working reps with deadlift , you need more than that with a core excercise imo . why not add 2 more sets of triples if you like that rep range or make it 3 sets of 5 instead of 3

Good catch and advice.

 

[Caladin]

I would most certainly do my heavy presses first on both chest and shoulder days.

As a rule I would do that but my thinking this time around was pre exhausting them. Since with my shoulder Im coming off dwon time for and Injury. An my chest never seems to grow or get sore. What is your take on this?

why not add 2 more sets of triples if you like that rep range or make it 3 sets of 5 instead of 3

Good idea I will add 2 more sets of triples

 

[Deacon]

youve only got 10 working reps with deadlift , you need more than that with a core excercise imo . why not add 2 more sets of triples if you like that rep range or make it 3 sets of 5 instead of 3

I agree with Dawg all the way - I would also like to see one more core exercise in each scheme - for example chest I would dips or heavy incline db presses or flat db presses