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I need a new routine!? Help me out please.
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Posted by: DesertFox
So for the past 7 months or so I have been doing the same workout over and over again and I believe it is time to change some things up to freshen up my routine.
I really want to incorporate an exercise that will help me build big shoulders and it is something that is key for me this time around. 7 months ago I used to be 180lbs and now I am up to 210lbs which is not bad at all but I have been 210lbs since 4 months ago. My ultimate goal is to reach 235lbs @ 6feet tall and I know I will not get there anytime soon but I want to at least gain 3 - 5 more solid pounds before the year ends. I know some of you may say its my eating habits but I have stayed @ 210 for so long I think some new exercises may help.
Anyways, please if you have any tips or anything post them.
Here is my training routine;
Week 1: a - b - a
Week 2: b - a - b (so on and so on)
Workout A: (Upper Push, Lower Pull)
Deadlift
Dumbbell Bench Press
Calf Raises
Dips
Workout B: (Upper Pull, Lower Push)
Squats
Walking dumbbell lunges
One Arm Dumbbell rows
Chin ups
I do some ab work every first and last workout of the week.
Now the thing is, I am willing to give up chin ups, One arm dbb rows, and dips right away if needed. I really want a bigger upper body; more chest, shoulders, and arms for the most part.
I ask anyone who is reading this and knows their shit, what shoulder workout should I incorporate? And what should I switch that workout out with? I never see Jay Cutler doing dips and he has massive shoulders. As I mentioned, one arm dbb rows, dips, and chin ups I have no problem getting rid of but I need another different workout that is similar in the way that the same muscles are worked out as well.
Any tips?
Posted by: Patrick_01
Eat more?
For shoulders:
Military press,
Push press
or Arnold press.
I can guarantee you will get told to eat more. The bigger you get the higher your maintenance levels are going to be, surely.
Posted by: Gazhole
Jay Cutler is roided up to holy hell, and probably highly genetically gifted. Don't base your own training habits on what he, or any of the pros, do.
I would switch calve raises up for something like one legged hypers, otherwise that looks like a good exercise selection.
What are you doing about periodizing your volume/intensity? I like what you have so far, its simple and its balanced, but you'll need to plan out your rep ranges etc.
As for the shoulder thing, i wouldnt give it too much thought. Dips are a fantastic exercise, and bench will make all your pushing musculature grow.
If you're really that bothered, switch up dips for some military presses.
Other than that, it really is just a diet issue, man.
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