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Chest, Shoulders Traps Routine

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[James]
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2009/07/14 20:51:02 (permalink)

Chest, Shoulders Traps Routine

Here is my new routine for chest, shoulders and traps. WHat do you guys think? I'm going for size.
 
 
60-90 seconds rest between sets.
2 minutes rest between exercises.
 
Chest
 
BB Flat Bench press  Pyramids 12,10,8,6,12 
 
BB Incline bench press  3 x 8-10
   
BD Flys  3 x 10-12
  
  
 
Shoulders
BB Standing Millitary Press  Pyramds 12,10,8,6,12

 
DB Lateral Raises   3x 8-10  
  
 
BB Front Raises   3 x 8-10 
 
 
Traps
 
BB Upright Row  3 x 6-8
  
Shrugs 5x5
post edited by [James] - 2009/07/14 21:13:17
#1

6 Replies Related Threads

    dempsey
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    Re:Chest, Shoulders Traps Routine 2009/07/14 20:56:00 (permalink)
    60 - 90 minutes rest betwen sets is a little high, unless you plan on watching a film.
    #2
    arnold84
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    Re:Chest, Shoulders Traps Routine 2009/07/14 22:25:10 (permalink)
    ditch the front raises and replace with arnold press
    #3
    body4life
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    Re:Chest, Shoulders Traps Routine 2009/07/15 09:37:32 (permalink)
    [James]

    Here is my new routine for chest, shoulders and traps. WHat do you guys think? I'm going for size.
     
     
    60-90 seconds rest between sets.
    2 minutes rest between exercises.
     
    Chest
     
    BB Flat Bench press  Pyramids 12,10,8,6,12 
     
    BB Incline bench press  3 x 8-10
       
    BD Flys  3 x 10-12
      
      
     
    Shoulders
    BB Standing Millitary Press  Pyramds 12,10,8,6,12

     
    DB Lateral Raises   3x 8-10  
      
     
    BB Front Raises   3 x 8-10 
     
     
    Traps
     
    BB Upright Row  3 x 6-8
      
    Shrugs 5x5


    Are you doing them all on the same day?

    IMO, woulden't bother with pyramids, just stick to 3-4 sets, 6-12 reps.

    Personaly, i would keep the BB Front rasies in. Iv started doing them again, and love them. Could superset them with your DB raises and, add in another shoulder exercise.

    For your traps, drop the upright rows, stick to BB shrugs and DB's shrugs, 2-3 sets on each, i persnaly find higher reps, 12-15 work better on traps. Also you could try DB seated shrugs. Qualtiy trap exercise IMO.
    #4
    Shyne
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    Re:Chest, Shoulders Traps Routine 2009/07/15 10:40:26 (permalink)
    My delts would already be fried from all that Benching by the time you get to the shoulder work.  You'll only know if its any good by doing it yourself tho.

    I'd get rid of front raises and upright rows.
    #5
    [James]
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    Re:Chest, Shoulders Traps Routine 2009/07/15 13:03:34 (permalink)
    I have tried this work out  on monday and liked it.

    Im not sure my should (has an injury/weakness) could take military press and arnold press in one session.

    I saw the pyramid thing in the 'body for life' programme. If i do 4 set of 6-12 i might as well do the pyramid dont you think? Is there a reason I shouldn't do them?

    Why should I take out the upright rows?

    Was thinking of making the shrugs higher reps but I dont really was Big traps. So maybe a 6-10 rep range?

    Thanks for your help guys.
    #6
    bruce.e
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    Re:Chest, Shoulders Traps Routine 2009/07/16 09:52:39 (permalink)
    Generally find that traps need higher reps than 5x5. Generally iuse 3 of 12 or 3 of 10.
    #7
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