new routine sugg's

[jrod]

I work out pretty much like this:

Day.
1. Chest, traps, calves

2. Back, rear delta, quads

3. Off

4. Shoulders, tri's

5. Bi's, hams , abs

6,7 off

I need this tweaked to help me focus on my shoulders and tri's since those two are probably in need off more attention.
I definitely need some suggestions on good mass building exercises for those two as well.

Thanks

 

[liftsiron]

I get my best results from a push/pull/legs routine.

Chest, Shoulders, triceps
Lats, Traps, Back
Quads, Hams, Calves

googol Dave Draper Push/Pull for some ideas.

 

[Darkness]

This ^^

You have shoulders parts divided into three days. Seems like you'd do better by having a shoulder day of you want to grow shoulders. Take a day and do something like this:

Overhead presses barbell 4 sets heavy 8 reps

Overhead DB presses 4 sets 15 reps

Reverse flys laying face down on 45 deg incline bench (focus carefully on trap squeeze to raise DBs) supersetted with DB shrugs. 5 supersets no more than 30 sec rest betw.

DB lateral raises and so them by holding the DB pinkie finger up (like you're pouring from a pitcher) so the medial delt is isolated. You'll need to lower the weight to do it right and do hi reps and do as many sets til you can't drive home cuz of the lactic acid build up.


Hit your triceps twice a week one time compound with some weight on, then 3 days later blow them up with some high rep isolation work.

That's what I would do for a while.

 

[Thunder]

I get my best results from a push/pull/legs routine.

Chest, Shoulders, triceps
Lats, Traps, Back
Quads, Hams, Calves

googol Dave Draper Push/Pull for some ideas.

This is the exact routine i go back to all the time.

 

[Darkness]

This is the exact routine i go back to all the time.

How many shoulder sets do you do on push day?

 

[Dawgpound_Hank]

You don't mention any exercises that you are doing -which is certainly just as important as the split. If you are one that uses mostly cables & machines for delts & tris, then that could be your problem. You want size, you gotta do the Mac Daddys for delts & tris like militaries, press behind neck, db presses, db side laterals, cg benches, skullcrushers, french presses, dips.

Also since tris are a priority, split it up so you can do them not on a day with chest or delts, since those bdpts tax tris alot and reduce the amount of weight you can use by the time you get to them. Do them after back, or on a solo arm day with bis so they are fresh.

On another note, I have no idea how you can effectively hit back & quads on the same day unless you are doing something like a DC routine (which your split doesn't suggest), or doing squats & deads only. Those compose the 2 largest muscles in the body, and if you are doing a full-blown quad & back workout, certainly one or the other must be suffering intensity-wise.