Please help me with my routine

[Richard]

[Richard]

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Sweet mother of jesus, I only read the shoulder workout and it looks like ur overtraining just from that. KISS dude, you do way too much.

Chest:
DB bench 4x6
BB incline 3x10
Dips 3x10

Back
Deads 4x6
BB rows 3x6
pulldown or up 3x10
1 arm DB rows or cable rows 3x10

Shoulders
your warmup with the isolation stuff
Powercleans 8x3(8 sets, 3 reps, 1-2min rest. Dont wanna be going too high rep on these as it can lead to sloppy form and injury, dot make all the sets max effort, builu up to it)
Shoulder press 3x10

Legs
Squat 4x6
SLDL 3x6
Leg press or hack squat or leg extension 3x10
leg curl 2x10
Calf raises 3x6 2x10

Arms(optional)
Hammer curls 2x6
Close grip bench 2x6
DB curls 2x10
Pushdown 2x10

Thanks for the routine meathead, I'll start on Sunday, there's a couple of things I'd like to change though, let me know what you think please:

Day 1 Chest:

I can't do dips so could substitute 3x10 pec deck?

Day 3 Shoulders:

I like behind the neck press - could substitute it for shoulder press?

Day 5 Arms:

I like EZ curls, could substitute for DB curls?

Also:

Traps: could I add a few sets of shrugs on shoulder day - or do traps on a separate day (that would be 6 days & sounds a bit like overtraining again)?

forearms: a couple of sets of wrist curls/reverse curls on arms day?

[Rich]

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Most of the Pro's vids I see use terrible form, check out ronnies squats.

I am fairly sure that the pro's use good form normally. On these vids they are simply trying to make money by selling to idiot meatheads (no offence) who like to see them lifting weights that are far to heavy

[James Copping]

1. Decline bench is better
2. No, these are very bad for the shoulders.
3. thats fine.
4. the powercleans and deads are fine for traps, thee areonly a small muscle.
5. if you want, thats fine.

[Ollie]

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1. Decline bench is better
2. No, these are very bad for the shoulders.
3. thats fine.
4. the powercleans and deads are fine for traps, thee areonly a small muscle.
5. if you want, thats fine.

I would add:

1 - Wouldn't do three press exercises for the chest...inclined flys might be preferable if you can't do wide dips.
2 - Do military presses instead of behind neck presses

[MartinM]

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I'm having a similar reaction. Where did you get that routine? 6 sets of 15?? WTF.

I've used 6x15reps to great effect. I don't think that is the problem here.....just the routine as a whole

[alexl]

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I've used 6x15reps to great effect. I don't think that is the problem here.....just the routine as a whole

As part of something that bears very little resemblance to his routine, no doubt. Presumably you used 6x15 as the volume phase of your training cycle?? Would be interesting to see, do you have it posted up somewhere on the forum, Martin?

My point was that as an ongoing routine it would be pretty useless in terms of gaining any significant mass/strength

[James Copping]

Why the hell are u up at 2 in the morning?

[Resurrected]

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Why the hell are u up at 2 in the morning?

Its 2.04 actually

[James Copping]

2.18 now and were STILL whoring . Thats dedication for ya.