Monday
Squat - 5 or 6 sets
Straight-legged deadlift - 2 sets
Barbell shrugs - 2 sets
Dumbell shrugs - 2 sets
scrap the shrugs........christ. What's up with all the trap work?!?! Most people it'll make them look real narrow, especially if they already have a narrow frame and no shoulder/clavicle width.
alternate between sldl's and machine leg curls each session (also gives lower back a break,especially if you're doing barbell squats). You always want to do 1 straight legged movement and one bent-knee movement for hamstrings.
wtf barbell shrugs/db shrugs?...Your legs need more volume man, next to your back they're the biggest muscle group in your body!!!! Add some calve work, and another movement for quads like hack squats or leg press. You could go say heavy on your squats like 6-10 rep range and than do some leg press work in the 12-20 rep range.
Tuesday
Bench - 3 or 4 sets
Incline bench - 2 sets
30 mins cardio
Whatever is lagging more upper or lower hit that first...for instance I always hit upper chest via low incline work. I do two incline movements, e.g. last time I did low 30 degree angle barbell presses followed by low incline flys and than I did hammerstrength machine incline work (lighter weight and higher rep than what I did on low incline barbell work)
For bench, if flat works for you go ahead by all means but I think flat dumbbell/ low incline barbell/ low incline db work/ decline barbell/dumbell > flat bench barbell all day
Add some flys here and some bicep/forearm work. 1-2 exercises for bis e.g. drag curls, alternating db curls, barbell curls, machine preacher curls/ez bar preacher curls, cable curls and 1 forearm movement, reverse forearm cable curls/reverse preacher curls, pin wheel curls or hammer curls. Any time you're doing reverse forearm work always retract your wrist back before initiating the movement, like shown in this video http://www.youtube.com/watch?v=nf3k-EmaCGc
Thursday
Barbell rows - 2 sets
Dumbell rows - 2 sets
Barbell shrugs - 2 sets
Dumbell shrugs - 2 sets
30 mins cardio
Try doing your cardio earlier in the day if you can....morning is best.
no back width work??? Add in either some hammer chins/rack chins/neutral grip chins, machine/cable pulldowns or something before your rows. higher rep area 8-15
What could work real good is if you do heavy barbell work and ramp up to say a heavy 6-10 rep set
than follow that with some high rep db work ala kroc db rows
say like 12-20 rep area
Than do some rear delt/scapulae work by either doing face pulls or , rear delt flys, or seated cable rows with a lat bar attachment. Bringing the bar towars upper chest.
scrap one shrug movement, wtf you only need one at the most. and if you alternate between rack deadlifts and barbells rows session to session your traps will get hit very hard. but i don't see rack deadlifts anywhere lolz...
Friday
Barbell press - 2 sets
Dumbell press - 2 sets
Close-grip bench - 2 sets
30 mins cardio
Always 6-8 reps, a few sets of 10 to warm-up.
Add an extension movement after close grip bench press work, check out either larry scott extensions, dead skulls/floor skull crushers(bar goes behind head and rests on the floor for a sec, henc "dead skulls"), pjrs, power pressdowns, pjrs are all goood.
why no shoulder work?!?!
You should add 2 shoulder exercises at least , at least 1 seated barbell or machine pressing movement, followed by some laterals. You could either add it on your back day or add it on one of your chest day, or give shoulders their own day as long as you space it out days away from chest work or else your pressing on those other days will suffer.
thoughts?
