SA12

Shoulders

Front Raise Dumbell 2 x 6 @ 80%
Shoulder Press Dumbell 2 x 6 @ 80%
Upright Row Barbell 2 x 6 @ 80%
Lateral Raise Cable 2 x 6 @ 80%
Rear Dealt Row Barbell 2 x 6 @ 80%
Seated Rear Lateral Raise Dumbell 2 x 6 @ 80%

Triceps

Weighted Tricep Dip Assisted 2 x 12 @ 80%
Close Grip Bench Press Barbell 2 x 12 @ 80%

Biceps

Curls Barbell 5 x 10 @ 80%

Forearms

Reverse Curl Barbell 4 x 12 @ 80%

Back

Deadlift Barbell 5 x 10 @ 80%
Front Pulldown Cable 2 x 6 @ 80%
Underhand Pulldown Cable 2 x 6 @ 80%
Seated Row Cable 2 x 6 @ 80%

Chest

Bench Press Barbell 5 x 10 @ 80%

Abdominals

Weighted Crunch Weighted 5 x 10 @ 80%

Legs

Leg Press Lever 5 x 10 @ 80%
Seated Hamstring Curl Lever 5 x 10 @ 80%
Standing Calf Raise Sled 5 x 10 @ 80%

Explanation

80% refers to 80% of 1 rep maximum

What I am after is advice on how I should split all these excercises into a 3 day split (Monday / Wednesday / Friday) without hammering one baodypart to much in one session.

Thanks guys

samurai69

Theres a couple of ways

if you are training intensely i would make it a 4 day split mon/wed/fri/mon, this allows an extra days recovery once per cycle per bodypart (does that make sense)

then days

1/ shoulders

2/ back / Biceps

3/ chest / Triceps

4/legs

If arms are a weak area then swap days 3 and 4 and put biceps with chest and triceps with back.

This allows good recovery between muscles and antagonists

Just noticed the abs, i would do them on days between Gym training

There are too many exercises for shoulders, probably too many for back and probably not enough for chest


I would do

shoulders - seated dumbell press and one of either upright row or one of the lateral movements (you can alternate these ) then shrugs for traps

Back - Pullups, Deadlifts and then one of any row

Chest - Incline D bell press, incline flye (i need these) and then Dips or crossovers

Legs - Squats or leg press then Ham curls and L extensions and calf raises

Biceps - D bell curls and hammer curls

Triceps - Close grip bench or french press or T extensions, then kick backs or reverse press downs

Abs weighted cable crunches on lat pulldown machine supersetted with reverse curls

How that

ONE SMART COOKIE

workout 1

Chest & back
Superset seated cable rows with benches

Workout 2

Thighs/hams/calves
Calf raise
Lying leg curls
Squats(anytype)

Workout 3
Shoulder/triceps/biceps
Dumbbell press & bent over laterals
Dips
Curls

If your after improved shoulder developement(which i think you are) you could do 1 shoulder exercise(for a different portion of the delts)on each workout day to give it more stimulus.....

samurai69

Good old arnold presses work quite well if you are short on time


A good super setted routine is an excellent way too

SA12

Im not particularly after shoulder development over any other bodypart, but I have varied the excercises there and kept the reps low to even things out a bit.

In your split above should I do every excercise I have listed for each bodypart? I dont think that its too much? Anyone disagree?

Cheers