Don't suppose you guys could rate my workout patterns, making gains but I feel it could be improved.
Day 1 – Shoulders, Biceps.
Side Deltoid Raise – 3 Sets / 10 Reps
Front Deltoid Raise – 3 Sets / 10 Reps
Shrugs – 3 Sets / 10 Reps
Shoulder Press – 3 Sets / 8 Reps
Alternate Hammer Curl – 3 Sets / 10 Reps
Concentration Curl – 3 Sets / 8 Reps
Wrist Curl – 3 Sets / 10 Reps
Day 2 – Legs, Chest, Abdominals.
Deadlift – 3 Sets / 10 Reps
Calf Raise – 2 Sets / 15 Reps
Lunges – 3 Sets / 10 Reps
Day 3 - Abs Exercise
15 Minute Abdominals Exercise
Day 4 – Chest, Shoulders, Triceps
Dumbbell Bench Press – 3 Sets / 10 Reps
Dumbbell Fly – 3 Sets / 10 Reps
Shrugs – 3 Sets / 10 Reps
Standing Arnold Press – 3 Sets / 8 Reps
Dumbbell Triceps Kickback – 3 Sets / 10 Reps
One Arm Tricep Extension – 3 Sets / 10 Reps
Tricep Dip – 3 Sets / 10 Reps
Read the sticky.
>>36566041
>Alternate Hammer Curl
What's the difference between alternate Hammer curls and normal hammer curls?
Also why are you training shoulders twice?
>>36566115
What modifications do you think I should add or remove from the schedule?
>>36566115
Not OP but alternating curls keep the tension on the bicep and promote the full range of motion because you start each curl form the very bottom.
overkill for back this routine
>>36566219
Does a bit actually, what could I add or remove guys?
>>36566219
>overkill for back this routine
Are you serious nigga? This routine is garbage altogether.
>starting with isolation
>throw random shrugs because why the fuck not
>dl 3x10 lol
>separate day for fucking abs
>MORE FUCKING SHRUGS because why the fuck not
>dips last
OP please read the sticky, start SS or SL or Greyskull LP. Hit the wall and then you will have enough understanding to start a program yourself.
This is obvious bait.
>>36566041
Here are my suggestions:
-when you hit shoulders always start with rear delt, then mid, then front delt. Most guys have an overactive front delt which cause lead to bad posture and form in the long run if you don't correct for it. Try starting with reverse flyes, facepulls, or lying incline rows/t-bar rows.
-there isn't much going on in "Day 2" or "Day 3", I don't really understand the point of these days. Abs are made in the kitchen. Do deadlifts on back day....I would design a back/biceps day.
-Day 4.
I assume the DB press is close-grip?
Suggest 2 x 8 incline db fly superset into 2 x 8 decline db fly. supersetting incline/decline for chest is the TITS.
Not sure what the shrugs are in there for. Shrugs on back day imo.
Try doing your tricep kickbacks with a cable column for constant tension. Gains.
>>36566339
This.
Why even bother going to the effort of posting this
