My routine.

Hi guys,

I have been training for 5 to 6 weeks now and this is the routine i have come up with seems to be working ok just wanted to see what yous think of it and any advise yous have please.

Monday
chest n tri's

Bench press
Incline dumbbell press
Flys
Dips
Skulls
Tri pull downs 


Wednesday 
shoulders n biceps

Shoulder press
Up rights rows 
Shrugs 
concentration curls
barbell curls


Friday
Back 

Deadlifts 
Wide grip pull ups
Rows
1 arm rows


Sunday
Legs n abs 

Squats 

Leg press
Calve raises 
Leg curls
Abs machine 

I do 10mins on the rowing machine first to warm up then
1warm up set of a lighter weight then 3 sets of 8-10 reps.
Any advise would be really helpful thanks.

Hello,

What sort of sets are you doing?

For shoulders what about Mil press, Seated DB press and even side/front lat raises supersets?
 
For Friday, what sort of rows? BB rows or Seated row?

Sunday, Maybe some leg press and SLDL?

Hi,

As above i do 1 warm up set of a lighter weight then 3 sets of 8-10 reps.

And i already do mil pess (aka) shoulder press any reason why i should change to seated DB press and lat raises are they better than what i am already doing?

And BB rows on a friday and for sunday i already do leg press and what is SLDL?

Thanks.

Ah sorry mate, i missed the bottom bit and the leg press bit (must have been a long day!)

For Shoulder day i would do...

Shoulder press
Seated DB Press
Lat raises front/side supersets
concentration curls
barbell curls


Then for your back day something like...

Deadlifts 
Wide grip pull ups
BB Rows
1 arm rows (I prefer Seated row instead) but each to their own.
Shrugs

I've found really good gains doing that shoulder routine.

And SLDL's are when your legs are straight (maybe a slight bend but hold the position), i prefer placing the weights on something so i don't bend down too far. Then keeping your legs in that position and a straight back, same grip, pick the weight up and just move your body up and down if that makes sense? Google it. They are great.

Sounds good thanks but shudent shrugs be done on shoulder day rather then back day?
 
And is there anyway i could keep my upright rows? as i like doing them and also there a very important compound movement.

Thanks.

good point about the shrugs, ive jus wrote down aks's shoulder and back routine gonna give it a go, feelin my routine wasnt even close to bein good.

as for the supersets (dont no a lot bout these but......) jus say doin bicep curls 10 reps then doin tricep dips x 10doin 3 sets of each? am i close? cos ive been givin my arms a full day, prob not good at my stage.