Pretty happy with this, what do you think?

[JohnMatrix]

After a lot of thought and help from this forum....

Day 1 - Chest/tri
Flat db bench
Incline db bench
Dips

Skull crushers
tricep cable extensions

Day 2 - Back/bicep
Deadlifts
Pull ups (wide)
Seated cable row

EZ barbell curls
db concentration curls

Day 3 - Legs
Squats
Glute machine
Leg curl
Calve raise
Hip Abductors
Hip Adductors

Day 4 - Shoulders/abs
db military press
standing bb shoulder press
front db raise
lateral db raise
bent over db rear delt raise

crunches
leg raises
planks

All 3 * 9 reps

I plan to do this for 3 weeks. After which, Im gonna rotate the exercices around for each day so that a different part gets the first big hit. Another 3 weeks, then rotate again...

What do u guys think?

[.V.]

Is that 3 sets of 9 reps? Overall it looks pretty good to me. A bit long for each set, but hey I just prefer to go heavy and keep 'em short. I don't particularly care for some of my current 10-25 rep sets I'm doing.

Looks like a solid plan. One suggestion I'd like to make though - on the leg day, consider swapping the leg curls for glute ham raises. I never did those until recently and wow - talk about something that will work the butt and hamstrings. I'm still having to do them just bodyweight and use my pinkies to spot myself up on them. Even if you don't like the GHR and stick with the leg curls - looks solid to me.

[JohnMatrix]

anymore thoughts from anyone?

[abarlament]

I don't like it very much. The 1x a week frequency, all the exercises, no periodization listed, why 3x9 on everything?

[ebon00]

I don't have a problem with the rep range, it rhymes well with a hypertrophy routine (according to TUT research). I do think that a separate day for shoulders, especially one with 5 (!!) exercises, is extreme overkill. Really, you do 3 exercises for back (and they're better exercises than most people do for back, I'll give you that) and 2 exercises for quads!! Have you thought about the relative size of these muscles and the delicacy of the shoulder joint?

[cursor]

Originally Posted by JohnMatrix

db military press
standing bb shoulder press
front db raise
lateral db raise
bent over db rear delt raise

ebon has an excellent point about overworking the shoulders. I don't know how old you are, but as you age, your shoulders will be among the first joints to start complaining about the wear and tear (in the form of aches and pains). I'd recommend eliminating one of the redundant presses and killing the front raises all together (the anterior delts get plenty of work with the chest/bench press).

[JohnMatrix]

Point taken on the shoulders.

Will get rid off the standing bb shoulder press and front db raise.

Do you guys have any recommnedations to replace these? or should I just leave it at that?

btw cursor im 25

[cursor]

By the way, you'll probably see some benefit when alternating (or rotating in on some pattern) the dumbbell and barbell presses.

My son, who just turned 26, is starting to complain about his joint injuries (resulting from basketball-specific over-use).