tue (back) - Bent Barbell Rows, Seated Rows, Lat Pulldown, Preacher Curlds
Wed - 0ff
Thurs (Legs) - Squats, Stiff leg deadlifts, Leg Extensions, Leg Curls and some calf work
Fri (delts, arms) - Military Press, Upright Row, Bent Lateral Rows, skullcrushers, preacher curls
take your delts and arms day and move them over to your chest (delts and triceps) and back (biceps) day...and make a push pull routine out of it. We consider the incline press to be a vertical movement (like the shoulder press) and it uses a lot of anterior delt, so you use one or the other for that. mach up the rows to the pulls. Ditch the leg extensions in favor of some single leg work (lunges, step ups, etc..). I don't like the upright rows so I would drop them.
So, the workout may look like this now:
Overhead DB press
Lateral raises (i prefer scaption raises, but if these don't agravate your shoulder then it is cool)
Bent over row (I like DB rows over the bent over row personally)
chin ups or pull downs
face pulls or cable rows
reverse cable flyes (or something for the scapular retractors)
whenever I do overhead DB press or military press after bench I feel I get cheated on the military press cuz I do a lot less after a few hard sets of bench, am I just a pussy
no, you aren't a pussy.
What you might want to do is try alternating which press you start with each week. Or, change the loading parameter......ie, heavy tension work on the bench (3 sets x 5-8 reps) and lighter, more metabolic work on the shoulders (3 sets x 10-12 reps). Do that for 3-4 weeks, then switch.
I think the original program is fine, its in perfect synch with cowpimps sticky pretty much and good for someone getting into heavy lifting for the first time
Well, the sticky is just a general guideline. It helps people put together something coherent so we aren't just totally rewriting a program when they post it up here. I think P-funk's suggestsions are good.
The only time it's bad to feel the burn is when you're peeing...