But do you work shoulders BEFORE chest? Not many do that - BSD does that for the reasons as he already stated.
I don't see any need for you to go light on ALL your shit, ie, deads, squats, etc merely because a shoulder hurts dude. Unless of course those exercises makes it hurt also. Just work around it keeping the motto in mind of "if it hurts, don't do it!" I myself have been plagued by a nagging injury here and there since I turned 40. Three months it might be the cuff, next 3 months might be the elbow, etc etc. I work around them and still bust ass hard as ever on the other shit that doesn't antagonize the injury.
yes, i usually rotate but always keep my heavier movemnets towards then end when im fully stretched out. But thats not just the reason why im looking for a routine like this. Im seen some good progress into routines with much higher reps and i've always gone heavy, from the first time i began lifting till now (pyrimiding).
his is what my current routine looks like;
L-light M-medium H-heavy
Chest+tris+delts (A)
Barbell bench press 10,8,6 H
Cable flys 10,8,6 H
Barbell shoulder press 10,8,6 H
Barbell upright row 12,10,8 M
Skull crush 12,10,8 M
Cable extention 12,10,8 L-M
Chest+tris+delts (B)
Dumbell bench 10,8,6 H
Dumbell flys 10,8,6 H
Dumbell shoulder press H
Dumbell shoulder raise 12,10,8 L-M
Dumbell extention 12,10,8 M
Tricep pull down 12,10,8 M
Back+bi (A)
Shrugs 20,15,10 M
Deadlift 10,8 H
Seated row 12,10,8 M-H
T-bar row 10,8,6 H
Hammer curls 12,10,8 M
Concentration curls 10,8,6 L-M
Back+bi (B)
Shrugs 12,10,8 H
Bent row 10,8,6 M-H
Dumbell row 10,8,6 H
Reverse Grip lat pull down 12,10,8 M-H
Seated curls 12,10,8 L-M
21's 21,21 L-M
Legs (A)
Barbell squat 10,8,6 H
Leg extention 12,10,8 H
Standing calf raise 50,50, L
Legs (B)
Lunge 10,8,6 M-H
Calve raise 50,50 L
Leg curl 12,10,8 M
Barbell hack squat 10,8,6 H
Sprints
3-5 sets of 50m (usually 3) using full exertion.
I train EOD and work it in so deads one week, squats the next.
my sprint day can also be used as a rest day if needed.
Iv'e always felt that higher reps with calves, bi's and traps suited me alot better and im questioning myself it would be suitable with all groups. I also love warming up with light squats because i can get the full movent from ass to grass. but i do think legs should be absolutely punished, witch is why im raising the question.
also, im in about 8 days on Alflutop, when do you start to notice its effects?
