cha1n

Hi there.

I've been training properly for about 4 months with a good diet, but i've been mostly using isolation exercises, so i decided it's time to change it up and added in alot more compound exercises.

Group 1
==============================
Flat bench press
Decline DB bench press
Incline DB bench press
Chest dip
DB shoulder press
lateral raise

Group 2
==============================
Squat
Straight leg deadlift
Calf Raise
Abs

Group 3
==============================
Bent Over DB Rows
Lat Pull Down
Shrug
Rear Delt row ?
Incline bicep curl

I think it looks pretty good and i've grouped them together well. Does anyone have any additional exercises or recommendations? Thanks

*** EDIT *** I thought i better add that i'm currently at a gym but am leaving and will have access to a power rack, incline/decline bench and cable pulldown macine.
Ross

cellaratt

Just a couple of thoughts...In group 1: Get rid of decline press as dips can effectively hit lower pecs and replace with/add bent-over rear delt raises( You could alternate dips and decline from time to time). In group two. Get rid of abs and incorpoate a ab routine spread out evenly 3 times a week ( If your bulking don't bother). In group 3 Get rid of rear delt row, add hammer curl. You could alternate between lat pull downs and seated rows. That's my 2 cents...But in all honesty, your program looks good...

__________________
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The only thing more expensive than education is ignorance.
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cha1n

Thanks for the reply cellaratt.

I forgot about dips working the lower chest, good idea about rotating it with decline bench.

I'd prefer to work my posterior delts on my back day as they get used a bit with my BO rows and i never had a hammer curl in there because i really feel my forearms get worked well with the BO rows.

I only had abs in there once because i read once that it should be treated like any other muscle group (don't overtrain), but i'm bulking anyway.

The main day i was worried about was my leg day, i.e. not having enough exercises. I'm thinking of purchasing a high/low pulley so i can add hip adductors/abductors in with legs. e.g.:

http://www.exrx.net/WeightExercises/...Abduction.html

http://www.exrx.net/WeightExercises/...Adduction.html

Thanks for the advice.

Ross

cellaratt

IMHO- IF you attack your current routine that you already have written down Heavy in weight and intensity you will hit what needs to be hit...Train legs in a power lifting fashion for optimal effect and stick to the rest in a more traditional style...as far as your high/low pulley so i can add hip adductors/abductors in with legs. e.g.: is concern that exercise targets a location that could give you a thicker (wider, blocky looking) mid-section which most ppl try to keep to a smallest demensions pssible...smaller the waist widen the shoulders for the maximum V-Taper that is usuall desired ...so in short I'd skip that exercise and stick to what you got just go heavy and then go home...Cheers

__________________
The little men who live behind my eyes and scream directly at my brain told me to tell you hello.
The only thing more expensive than education is ignorance.
On the journey of life I choose the psychopath
If your not part of the solution than your part of the problem.
I'm like a Super Hero with no powers or motivation.

Con

Looks far better when compared to most routines that get posted up.
My two cents as stated drop the decline bench start with incline bench but make the flat bench narrow grip to hit more triceps(still hits chest fine btw) add in leg curls because you only have a stretching movement for hamstrings.
If your not suffering from a back injury do deadlifts instead of shrugs as it stimulates the whole body not just the traps.

cha1n

Hey, thanks for all the advice again.

I don't think i'll swap the shrugs with a deadlift because i've really tried to seperate the exercises into certain areas. If i added the deadlift to my back day i'll be working glutes, quadriceps and calfs on 2 of the days, does that make sense?

So here is the updated 3 day split:

Group 1 ( Chest/Triceps/Shoulders(lateral & Anterior) )
==============================
Incline bench press
Narrow grip flat bench Press
decline bench/chest dip (rotate between the two)
One arm (standing) shoulder press
Lateral DB raise

Group 2 ( Lower back, Glutes, Quadriceps, Hamstrings, Calfs, Abs)
==============================
Squat
Straight leg deadlift
Leg Curls (both ways)
Calf raise
Abs

Group 3 ( Lats, Traps, Biceps, Shoulders(Posterior) )
==============================
BO DB Rows
Lat Pull Down
Shrug
Rear Delt Row
Incline bicep curl

Wow, looking at that the compound exercises in group 2 are really efficient for so few exercises! Anyway, hope this maybe helps another beginner too.

Ross