Thread: hows my new routine (i know finally)

??!

alright nevermind

Push Day- DO DB Military, and drop the see-saw presses.

Pull Day - Add in rows, and drop the curls (or add extensions to push day)

Leg Day - Add in ATG Squats.

Something like this would be better. Rotating your reps/sets (3sets/8-10) (4sets 4-5)

Push
DB Military press
BB bench press (alternate between flat and incline)
Dips
Leg raises or weighted crunches

off
off

Pull
Deadlifts
DB or seated rows
CG chinups
Farmer walks

off
off

Legs
ATG squats
Step ups
Single RDL's
Standing calf raises

It's fine if you want to keep things simple like that, but I would get in a rowing variation on pull day and a squatting variation on leg day.

What about abs?

Abs are trained through squats and deads enough, theres not really much reason to add in direct ab work. More important to get a good selection of "big" movments in there. Deads, Squat, OH Press, Bent Rows etc.

2 questions. 1) Would it be ok just working the abs for strength instead of doing squats or DLs since most of ur ab strength goes to ur lower body. 2) just curious, but y is it so important to do so many exercises in a day? Isnt 2 or 3 enough? Everyones recommending like 10 a day and alot people have around that much.

You wanna keep it simple?

push:
bench press
military press
weighted dips

legs:
atg squat
deadlift

pull:
chinups
barbell rows
upright rows

8 simple compound exercises that you can focus on. 2 movements that incorporate the lateral delts on 2 different days, since it seems you view your shoulders as a weak area.

actually upright rows are a pretty good idea for my pull day, but im pretty sure theyre bad for the joints? Is there a way to prevent any joint pain because thats the last thing i need right now. I gonna start benching when i feel my triceps are strong enough and i dont want any bad joints interfiering with anything.

Would doing WG upright rows be any better?

Originally Posted by GoLdeN M 07

2 questions. 1) Would it be ok just working the abs for strength instead of doing squats or DLs since most of ur ab strength goes to ur lower body. 2) just curious, but y is it so important to do so many exercises in a day? Isnt 2 or 3 enough? Everyones recommending like 10 a day and alot people have around that much.

I don't understand the first question. What do you mean "most of ur ab strength goes to ur lower body?" That doesn't make any sense. How could ab work substitute for a squat or deadlift?

A few exercises in a day is fine. You've been given half a dozen viable programs already, just pick one!

dont worry i will.
Anyways for my upright row question, is there a way to eliminate the joint pain when doing them and preventing any temporary harm to my joints? Are WG upright rows any better both for laterla delt developlment and joint safety?

Originally Posted by kcoleman

You wanna keep it simple?

push:
bench press
military press
weighted dips

legs:
atg squat
deadlift

pull:
chinups
barbell rows
upright rows

8 simple compound exercises that you can focus on. 2 movements that incorporate the lateral delts on 2 different days, since it seems you view your shoulders as a weak area.

that's a good one ..... just alternate between different variations in your pull/chin ups and barbell rows..............and do different dead lift variations......

Originally Posted by GoLdeN M 07

dont worry i will.
Anyways for my upright row question, is there a way to eliminate the joint pain when doing them and preventing any temporary harm to my joints? Are WG upright rows any better both for laterla delt developlment and joint safety?

I simply don't recommend upright rows to anyone as I don't see the point; I feel like there are enough exercises out there to target your lateral delts that you shouldn't be forced to use this one.

Gopro posted a couple of guidelines to doing them in a random thread somewhere to make sure they are as safe as possible; I seem to recall stopping at nipple line being one of them. Perhaps he can come chime in again and clear things up in that regard.

If you feel like this movement has produced fantastic results for you, and it is a must have in your program, then I suggest using dumbbells. This will allow a slightly more natural orientation of your humerus than if you were to use a barbell.

Finally, if you do experience any joint pain doing these, then don't do them!

gopro said do no less than 12 reps with them, get a wide grip, and don't pass the nipple level on the way up.

Alright thanks.

Originally Posted by CowPimp

I simply don't recommend upright rows to anyone as I don't see the point; I feel like there are enough exercises out there to target your lateral delts that you shouldn't be forced to use this one.

Gopro posted a couple of guidelines to doing them in a random thread somewhere to make sure they are as safe as possible; I seem to recall stopping at nipple line being one of them. Perhaps he can come chime in again and clear things up in that regard.

If you feel like this movement has produced fantastic results for you, and it is a must have in your program, then I suggest using dumbbells. This will allow a slightly more natural orientation of your humerus than if you were to use a barbell.

Finally, if you do experience any joint pain doing these, then don't do them!

I'm with you on this CP, I experienced the worst pain I have ever felt in my shoulder whlie performing these, and that was the last time I ever did them. Worthless IMO.

Originally Posted by CowPimp

I simply don't recommend upright rows to anyone as I don't see the point; I feel like there are enough exercises out there to target your lateral delts that you shouldn't be forced to use this one.

Gopro posted a couple of guidelines to doing them in a random thread somewhere to make sure they are as safe as possible; I seem to recall stopping at nipple line being one of them. Perhaps he can come chime in again and clear things up in that regard.

If you feel like this movement has produced fantastic results for you, and it is a must have in your program, then I suggest using dumbbells. This will allow a slightly more natural orientation of your humerus than if you were to use a barbell.

Finally, if you do experience any joint pain doing these, then don't do them!

Alright well then is there a second compound lateral delt exercise i can add to my routine? Arnt widegrip upright rows safer though? They dont really have the same arm movement as regular upright rows, ur arms just go to around a 90 degree angle

Originally Posted by GoLdeN M 07

Alright well then is there a second compound lateral delt exercise i can add to my routine? Arnt widegrip upright rows safer though? They dont really have the same arm movement as regular upright rows, ur arms just go to around a 90 degree angle

Again, you know my opinion on upright rows already. If you still choose to use them then that's up to you. If they don't give you problems then great.

As I've said before, I just stick to overhead pressing.

ok. If i do overhead presses 2 times a week and put one of them on the day i do dips, will it effect my dip performance in any way since im gonna be doing them heavy?

I agree with the guys who are bashing upright rows. The risk far outweighs the benefits.

Originally Posted by GoLdeN M 07

ok. If i do overhead presses 2 times a week and put one of them on the day i do dips, will it effect my dip performance in any way since im gonna be doing them heavy?

even if it does .... your shoulders will benefit more.