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Changing Focus

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Zuma_QT
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2006/07/13 19:42:44 (permalink)
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Changing Focus

Okay so i've been on a 3x8 routine for some time now and have always had a penchant for back exercises and as a result my back has left my shoulders and chest lagging behind somewhat. So i've tried to come up with a few changes to my routine by dropping the odd back exercise and adding more shoulders/chest work.

Deadlift
Pull-Ups
BB Rows
Lateral Raises

BB Incline
Chest Dips
DB Pullovers
French Presses

Squats
SLDL
Front Raise
Hammer Curls

What do people think of this routine? Also, whilst i'm trying to kickstart my shoulders/chest would it be a good idea to up the weight less frequently on my back exercises?

Cheers,
Shaun
#1

4 Replies Related Threads

    wiffers
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    RE: Changing Focus 2006/07/13 20:16:33 (permalink)
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    If you want shoulders to grow, I'd put military press or shoulder press (barbell) on there - I'd also put it first.

    All you seem to do for shoulders is lateral and front raises, not too good.

    Why not

    bb incline <- this day fine, but moved first so there is a nice gap between this and day 3 to help triceps recover
    chest dips
    db pull overs
    french presses

    deadlift
    pull ups
    bb rows
    hammer curls <- moved to make a back/bicep day - perfect

    military press <- put first to hit shoulders, I did this really helped
    squats
    sldl
    front/side raise <- not needed, but could put here just to hammer shoulders, but you'll probably be f**ked

    Then all you need to worry about is abs!

    Stick with 3x8 and up weights. Do not stop training something to make something else grow, just change ordering etc ...


    That'd be a top routine in my opinion

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
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    Zuma_QT
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    RE: Changing Focus 2006/07/13 21:43:37 (permalink)
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    ah cheers for the advice mate. Only reason i left out any sort of shoulder pressing was that i was doing seated DB Press for quite a while and ended up getting nowhere after a bit of progress.
    Quick question about the pullovers as i've seen them performed in a variety of ways, is it done lying down the bench or across it? Arms bent, straight?

    Shaun
    #3
    Zuma_QT
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    RE: Changing Focus 2006/07/13 21:45:40 (permalink)
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    And finally, are there any disadvantages to doing the shoulder press in a smith machine as opposed to free weights as i often struggle to stop my back from arching.

    Shaun
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    wiffers
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    RE: Changing Focus 2006/07/14 03:04:39 (permalink)
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    Putting it first should help though mate. IMO bb and db press are the best exercises for shoulders, just prioritise and put them first.

    Pull overs, what ever is comfortable mate. Keep a slight bend in arms, but keep them rigid - personally I'd just make the chest day:

    bb incline
    chest dips
    close grip bench OR skull crushers

    ... and leave it at that

    As for shoulder press, yeah, smith is crap, not as many support muscles. I like dumbbells but find it hits triceps lot. Started doing barbell today (wide grip) and it's great, as is military press (standing). Just go in front of your head. If your back arches a little it's OK. But a lot drop the weight, you'll soon get technique. Sticj with free weights whereever possible.

    Putting military or seated bb press first on a shoulders day will make them grow ... just eat big and train hard

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #5
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