[/B]Originally Posted by MartinogdenbsxWhat do you think of my routine?
4)Standing calf raise
5)Ab leg raises
Squats are good but you want some sort of press...its true squats are truely awsome but massive legs come from heavy leg presses. Also try out some SLDL's for the hammies, theres no replacement for em. Would you think of moving these to a different day? They wold be better mid week to give your upper body a rest.
1)Incline bench press
2)Close grip bench press
3)Behind neck shoulder press
4)Side lateral raises
5)Dumbell bicep curl
Chest,shoulder,tri, and bi? Dedicate this day to maybe chest and shoulders if thats what you want. 86 the CG's and DB curl. You should throw some flat bench and maybe some dips or flys for chest as well. Yes inclines are great but you need a little more then just one exercise for chest.
Also get rid of the behind neck shoulder press...your just asking to get hurt. Try a standard military press, its much safer. Also throw in some side laterals(I like cheat laterals to stimulate some growth in the medials) and maybe upright rows.
1)Shoulder width lat pulldown
2)close grip seated pulley row
3)Tricep push down
Back, get rid fo them pull downs....chin ups and bent rows are much better replacement for them. Seated cable row is fine stick with em. Id also throw some deadlifts in there, great compound core movement. No need for the hyperextensions if you do deads. Now leaves arms, you could do several sets fo them here or add another day for them your choice. I personaly enjoy my own day for arms...I can put my total effort into them. But if need be you could throw bi's and tri's mixed or seperated in another day. Maybe tri's here and bi's with chest/shoulders.
Simple lifts for arms are: tri's-CG bench, dips, pushdowns, skull crushers, kickback. Bi's-BB curl, preacher curl, db curl, hammer curl, cg chin ups. Now just pick 3 of each and do a 2 sets or so for each.
All excersises are performed using the heaviest weight i can handle for two sets of 5-7 repetitions