Originally Posted by Greyphantom

Shorty thanks for the suggestions... the cables I like as a really good finisher... didnt want to add hammers this time as I felt my arms get a good workout from the compound exs anyway... lunges might be a good alternative there... calves I do sporadically I am shamed to say, on leg day... I do cable raises as well as dumbbell raises as i feel this targets a problem area well but in a different way... I only do 2 sets on each of those exs though... point taken on shrugs and dips... something to look at... - ok on dumbbell raises try this.. you wont be able too move your arms after..lol...

first off sit on a bench.. grab some dumbbells i normally use 15 - 20 lb ones.. ok arms by you side a do a side raise, once your at shoulder level bring the dumbbells together in front of you and then slowly lower them back down to the side (starting postition)... then rise them back up to the front (i.e front raise), hold it for a second, then move them to the side.. and back down...thats 1 rep!!... do them very slow and controlled..in the rep range of 12-15 or more..but they burn!!

ps sorry if there's a name for them, its a side lat raise and front raise in one!

Ollie, thanks for the concern but to be honest I feel this program is giving me good results and my feeling is that as long as it works use it... when it stops working then change it... I have done the short workout stuff, 2 working sets, 2 or 3 exs per major bp but felt it was time to try something new... there is a lot of information out there that tells of the pros of volume training...