new split

[RCfootball87]

okay here it is. im gonna start this, ive tested and trialed in the last few months ive lifted, and here's what im gonna stick with for a while for workouts. any sugeestion would help, i might tweak it a bit.

Monday: Chest
barbell flat becnh 3 sets- 4-6reps each
incline dumbell press 3 sets 4-6 reps each
dumbell flyes 3 sets 8-12 reps each

Tuesday: legs
squats 3 sets: 4-6 reps each
lunges: 3 sets: 10 reps each leg
calf raises: 3 setss: 8-12 reps each

wednesday: trunk training(abs and lower back)
decline sit ups: 3 sets 25 reps each
deadlifts 3 sets 4-6 reps each
seated cable rows 3 sets: 8-10 reps each

thursday: shoulders
behind head military press: 3 sets 4-6 reps each
side dumbell flyes: 3 sets 8-12 reps each
shrugs: 3 sets 4-6 reps

Friday: arms
limited motion lap curls: 2 sets- 6-8 reps each
close grip limited range bench press: 2 sets 6-8reps
forearm curls: 3 sets 6-8 reps

how many reps on shrugs should i do per set to make my traps the biggest they can be. i wanna have them huge make my neck bigger. my other two areas i need improvement on most are arms and trunk(abs and back). do you guys think this one is good?

 

[Scotty the Body]

I would switch wednesday and friday around, doing back the day after squatting isn't going to be a good idea.

For shrugs, two sets is enough, the key for them is using A LOT of weight with reps from 6-8 at most.

 

[MeanCuts]

I'd take wed off and combine wed&thurs workouts together

 

[RCfootball87]

Originally posted by Scotty the Body
I would switch wednesday and friday around, doing back the day after squatting isn't going to be a good idea.

For shrugs, two sets is enough, the key for them is using A LOT of weight with reps from 6-8 at most.

will do, thanks for help. i think the hardest part about shrugs isn't how much you can do, but being able to hang onto how much you can do with you hands.

 

[Scotty the Body]

Use straps, if you need a forearm workout, do a forearm workout but don't let your shrug suffer cause of it.

 

[Robboe]

I'd doubt you'll do enough for your upper back with that, and the frequency you'll hit your arms each week, i doubt you'll see much growth.