New Program - Any Thoughts?

[SunnyInc.]

I decided to post my latest routine in the teen body building forum instead of my log because I haven't really been keeping my log up to date recently so I assumed most of you won't have been reading it. Anyhow, I injured a weak disc in my back surfing a few weeks ago now so I've spent alot of time researching. When my back will allow it, this will be the routine I'll be returning too:

Week 1, Day 1 – Chest/Triceps
 Bench Press (Barbell) <3 sets * 4-6 reps>
 Incline Bench (Dumbbell) <2 sets * 4-6 reps>
 Decline Bench (Dumbbell) <1 set * 4-6 reps>
 Weighted Dips <2 sets * 6-8 reps>
 Narrow Bench <1 set * 6-8 reps>

Week 1, Day 3 – Back/Biceps
 Lateral Pulldown <3 sets * 4-6 reps>
 T-Bar Rows <2sets * 4-6 reps>
 Seated Cable Rows <2 sets * 4-6 reps>
 Preacher Curls <2 sets * 6-8 reps>
 Concentration Curls <1 set * 6-8 reps>

Week 1, Day 5 – Shoulders/Traps
 Seated Shoulder Press (Dumbbell) <3 sets * 4-6 reps>
 Seated Lateral Raises <2 sets * 4-6 reps>
 Upright Rows (Barbell) <1 sets * 4-6 reps>
 Shoulder Shrugs (Dumbbell) <2 sets * 6-8 reps>
 Behind the Back Shoulder Shrugs (Barbell) <1 sets * 6-8 reps>

Week 1, Day 6 – Legs
 Back Squats <3 sets * 4-6 reps>
 Leg Press <2 sets * 4-6 reps>
 Lunges <1 set*4-6 reps>
 Standing Calf Raises (Dumbbell) <2 sets*6-8 reps>
 Seated Calf Raises (Dumbbell) <1 set*6-8 reps>

Week 2, Day 1 – Chest/Triceps
 Decline Bench (Barbell) <3 sets * 4-6 reps>
 Incline Bench (Dumbbell) <2 sets * 4-6 reps>
 ¾ Weighted Dips <2 sets*6-8 reps>
 Tricep Kickback s <1 sets*6-8 reps>

Week 1, Day 3 – Back/Biceps
 V-Grip Lateral Pulldown <3 sets * 4-6 reps>
 T-Bar Rows <2 sets * 4-6 reps>
 Bent over Rows <2 sets * 4-6 reps>
 Preacher Curls <1 sets * 6-8 reps>

Week 1, Day 4 – Shoulders/Traps
 Seated Shoulder Press <3 sets * 4-6 reps>
 Seated Partial Lateral Raises <2 sets*4-6reps>
 Behind the Back Shoulder Shrugs (Barbell) <2 sets * 6-8 reps>
 Shoulder Shrugs (Dumbbell) <1 sets * 6-8 reps>

Week 1, Day 6 – Legs
 Leg Press <3 sets * 4-6 reps>
 Back Squats <2 sets * 4-6 reps>
 Standing Calf Raises (Dumbbell) <2 sets * 4-6 reps>

Questions and feedback are welcome, as always. Keep in mind that I won't be making any major changes to my program unless someone gives me a really good reason too.

[NoExcuses]

Originally Posted by SunnyInc.

I decided to post my latest routine in the teen body building forum instead of my log because I haven't really been keeping my log up to date recently so I assumed most of you won't have been reading it. Anyhow, I injured a weak disc in my back surfing a few weeks ago now so I've spent alot of time researching. When my back will allow it, this will be the routine I'll be returning too:

Week 1, Day 1 – Chest/Triceps
 Bench Press (Barbell) <3 sets * 4-6 reps>
 Incline Bench (Dumbbell) <2 sets * 4-6 reps>
 Decline Bench (Dumbbell) <1 set * 4-6 reps>
 Weighted Dips <2 sets * 6-8 reps>
 Narrow Bench <1 set * 6-8 reps>

Week 1, Day 3 – Back/Biceps
 Lateral Pulldown <3 sets * 4-6 reps>
 T-Bar Rows <2sets * 4-6 reps>
 Seated Cable Rows <2 sets * 4-6 reps>
 Preacher Curls <2 sets * 6-8 reps>
 Concentration Curls <1 set * 6-8 reps>

Week 1, Day 5 – Shoulders/Traps
 Seated Shoulder Press (Dumbbell) <3 sets * 4-6 reps>
 Seated Lateral Raises <2 sets * 4-6 reps>
 Upright Rows (Barbell) <1 sets * 4-6 reps>
 Shoulder Shrugs (Dumbbell) <2 sets * 6-8 reps>
 Behind the Back Shoulder Shrugs (Barbell) <1 sets * 6-8 reps>

Week 1, Day 6 – Legs
 Back Squats <3 sets * 4-6 reps>
 Leg Press <2 sets * 4-6 reps>
 Lunges <1 set*4-6 reps>
 Standing Calf Raises (Dumbbell) <2 sets*6-8 reps>
 Seated Calf Raises (Dumbbell) <1 set*6-8 reps>

Week 2, Day 1 – Chest/Triceps
 Decline Bench (Barbell) <3 sets * 4-6 reps>
 Incline Bench (Dumbbell) <2 sets * 4-6 reps>
 ¾ Weighted Dips <2 sets*6-8 reps>
 Tricep Kickback s <1 sets*6-8 reps>

Week 1, Day 3 – Back/Biceps
 V-Grip Lateral Pulldown <3 sets * 4-6 reps>
 T-Bar Rows <2 sets * 4-6 reps>
 Bent over Rows <2 sets * 4-6 reps>
 Preacher Curls <1 sets * 6-8 reps>

Week 1, Day 4 – Shoulders/Traps
 Seated Shoulder Press <3 sets * 4-6 reps>
 Seated Partial Lateral Raises <2 sets*4-6reps>
 Behind the Back Shoulder Shrugs (Barbell) <2 sets * 6-8 reps>
 Shoulder Shrugs (Dumbbell) <1 sets * 6-8 reps>

Week 1, Day 6 – Legs
 Leg Press <3 sets * 4-6 reps>
 Back Squats <2 sets * 4-6 reps>
 Standing Calf Raises (Dumbbell) <2 sets * 4-6 reps>

Questions and feedback are welcome, as always. Keep in mind that I won't be making any major changes to my program unless someone gives me a really good reason too.

Lots of different exericises, which to a certain extent is good. My recommendation is to make Back squats a priority every week, leg press and all that other stuff should be secondary.

On Back, you need to do Deadlifts if you want to grow. I understand you hurt your back, but I would not completely drop them. Go light and focus on form. BB Rows should be the next priority on a back day as well, best exercise for lat devolpment imho.

For your chest... BB Bench should be top priority (3-4 sets). Everything else is fine but should not be the main focus, dumbells are great too.

Honestly the best routine is a mix of exercises you like to do, but is constucted around the big three. Bench, Dead, Squat. You can not neglect these no matter what your goal is. There is lots of info out there to support this, do some real research and you will see.

The thing that bugs me about your post is what I made bold. Don't you get it?? People are more opt to help when they know the person is open to listen, believe me you have a lot to learn in life and in the lifting world. The people who act like they know everything are really the ignorant ones, be wise and open up your ears to people who have been around longer than you, and know more than you. Hope this helps.. Good luck with achieving your goals.

[HammerTech]

Originally Posted by SunnyInc.

 Shoulder Shrugs (Dumbbell) <2 sets * 6-8 reps>
 Behind the Back Shoulder Shrugs (Barbell) <1 sets * 6-8 reps>

Why 2 sets of shrugs? I would strongly consider utilizing deadlifts and face pulls rather than shrugs for trap development. I realize you're recovering from a back injury - but DL's are the best compound lift out there for overall development and shouldn't be neglected. If you start light, focus on form, and listen to your body, I can't see why you can't do them. I know people who broke their back and pull multiple times their body weight. It can be done. That much shrugging is begging for a shoulder issue.

Originally Posted by SunnyInc.

 Tricep Kickback s <1 sets*6-8 reps>

Drop this. Immediately. If not sooner. If not, Chuck Norris will come to your house and kick your ass.

Seriously, it's an awkward position for your arm and shoulder to be in, and you're trying to move weight with it - it's a wide open door for injury. Try using a reverse grip bench or do dips again instead. Your shoulders will thank you.

Originally Posted by SunnyInc.

 Behind the Back Shoulder Shrugs (Barbell) <2 sets * 6-8 reps>
 Shoulder Shrugs (Dumbbell) <1 sets * 6-8 reps>

See previous comments about shrugs...I hate them and find them worthless, and there's better exercises to use.

Originally Posted by SunnyInc.

Questions and feedback are welcome, as always. Keep in mind that I won't be making any major changes to my program unless someone gives me a really good reason too.

Then why did you post this routine?

[RyanLRams]

Your routine... I don't like it and I have advice, but I am not going to waste my time writing it out because you probably won't listen.

Where are the AB exercises? You wanna help your back out? Strengthen your core and take the stress off it.

[SunnyInc.]

Originally Posted by NoExcuses

[/b]On Back, you need to do Deadlifts if you want to grow. I understand you hurt your back, but I would not completely drop them. Go light and focus on form. BB Rows should be the next priority on a back day as well, best exercise for lat devolpment imho.

As it stands my I won't be able to my leg day for several months because of the problems I'm having with my lower back. I would've premiered the back/bi's day with deads to target the lower back but as I mentioned just then - that's where I'm having my disc problems. So, instead of cutting the back day all together I removed exercises that put huge amounts of pressure on my lower back. Don't get me wrong, I love deadlifts but I have to be really careful at the moment otherwise I not be able to weight lift for a couple of years...

Originally Posted by NoExcuses

[/b]For your chest... BB Bench should be top priority (3-4 sets). Everything else is fine but should not be the main focus, dumbells are great too.

Barbell bench is by far my favourite exercise and it used to start every chest/tri session with it. However, my anterior delts are alot stronger than my chest and triceps and decline bench is also an extremely good compound exercise so I decided to really slam my chest and triceps by heading the second week chest/tri session with decline.

P.S. Even if you're doing four exercises per session - for sets for one exercise is way too many.

Originally Posted by NoExcuses

[/b]Honestly the best routine is a mix of exercises you like to do, but is constucted around the big three. Bench, Dead, Squat. You can not neglect these no matter what your goal is. There is lots of info out there to support this, do some real research and you will see.

My routine is aimed at improving improving the big three (two for now), not necessarily heading every seesion with them. I am going to change around the leg press and squats as you suggested though - I was a bit iffy about that too. I s'pose it won't make a difference at the moment because I'm limited to chest/tri, back/bi and shoulder/trap days at the moment.

Originally Posted by HammerTech

Why 2 sets of shrugs? I would strongly consider utilizing deadlifts and face pulls rather than shrugs for trap development.

Delts, traps and rotator cuffs are all important elements of a good shoulder work out. I have three sets in total on traps and on each day the final set is deigned to target a different parts of the raps.

Originally Posted by HammerTech

Drop this. Immediately. If not sooner. If not, Chuck Norris will come to your house and kick your ass.

Seriously, it's an awkward position for your arm and shoulder to be in, and you're trying to move weight with it - it's a wide open door for injury. Try using a reverse grip bench or do dips again instead. Your shoulders will thank you.

Point taken, I'll replace the kickbacks with something else when I post the final copy of the routine...

Originally Posted by HammerTech

Then why did you post this routine?

I said I'd make changes as long as the respondent convinced me that there was a good reason and so far I've taken on board two pieces of advice. The advice is wanted and appreciated as long as there is solid logic behind it and it doesn't conflict with my special circumstances.

[b]

Originally Posted by RyanLRams

Your routine... I don't like it and I have advice, but I am not going to waste my time writing it out because you probably won't listen.

Where are the AB exercises? You wanna help your back out? Strengthen your core and take the stress off it.

1) I will listen if you give me good reasons to make changes and the advice you give me doesn't conflict with my back problems. As you may have noticed I've already taken on two pieces of advice given to me by other members - even from NoExcuses who doesn't lift nearly as much as me (from memory).

2) I've spend the last month physio strengthening my core system. My problem has been that my exterior ab muscles are overly strong and my core system is incredibly weak.

[jlozan84]

Agree with pretty much all the other comments. Traps should be part of back day, as they are a back muscle. Drop the shrugs. You also need to add military press to shoulder day.

[SunnyInc.]

This updated version includes some of the suggestions various members have made so far:

Week 1, Day 1 – Chest/Triceps
 Bench Press (Barbell) <3 sets * 4-6 reps>
 Incline Bench (Dumbbell) <2 sets * 4-6 reps>
 Decline Bench (Barbelll) <1 set * 4-6 reps>
 Weighted Dips <2 sets * 6-8 reps>
 Narrow Bench <1 set * 6-8 reps>

Week 1, Day 3 – Back/Biceps
 Lateral Pulldown <3 sets * 4-6 reps>
 T-Bar Rows <2sets * 4-6 reps>
 Seated Cable Rows <2 sets * 4-6 reps>
 Preacher Curls <2 sets * 6-8 reps>
 Concentration Curls <1 set * 6-8 reps>

Week 1, Day 5 – Shoulders/Traps
 Seated Shoulder Press (Dumbbell) <3 sets * 4-6 reps>
 Seated Lateral Raises <2 sets * 4-6 reps>
 Upright Rows (Barbell) <1 sets * 4-6 reps>
 Shoulder Shrugs (Dumbbell) <2 sets * 6-8 reps>
 Behind the Back Shoulder Shrugs (Barbell) <1 sets * 6-8 reps>

Week 1, Day 6 – Legs
 Back Squats <3 sets * 4-6 reps>
 Leg Press <2 sets * 4-6 reps>
 Lunges <1 set*4-6 reps>
 Standing Calf Raises (Dumbbell) <2 sets*6-8 reps>
 Seated Calf Raises (Dumbbell) <1 set*6-8 reps>

Week 2, Day 1 – Chest/Triceps
 Decline Bench (Barbell) <3 sets * 4-6 reps>
 Incline Bench (Dumbbell) <2 sets * 4-6 reps>
 Bench Press (Barbell) <1 set*4-6 reps>
 Skull Crushers <2 sets*6-8 reps>
 ¾ Weighted Dips <1 sets*6-8 reps>

Week 1, Day 3 – Back/Biceps
 V-Grip Lateral Pulldown <3 sets * 4-6 reps>
 T-Bar Rows <2 sets * 4-6 reps>
 Bent over Rows <2 sets * 4-6 reps>
 Preacher Curls <1 sets * 6-8 reps>

Week 1, Day 4 – Shoulders/Traps
 Seated Shoulder Press <3 sets * 4-6 reps>
 Seated Partial Lateral Raises <2 sets*4-6reps>
 Behind the Back Shoulder Shrugs (Barbell) <2 sets * 6-8 reps>
 Shoulder Shrugs (Dumbbell) <1 sets * 6-8 reps>

Week 1, Day 6 – Legs
 Back Squats <3 sets * 4-6 reps>
 Leg Press <2 sets * 4-6 reps>
 Standing Calf Raises (Dumbbell) <2 sets * 6-8 reps>
 Seated Calf Raises (Dumbbell) <1 set*6-8 reps>

More feedback is more than welcome.

[lee thompson]

forget preacher curls,how about good old bb curls or seated dumbell curls?

[SunnyInc.]

Preacher Curls > Seated Dumbbell Curls

[No_Logic]

i like seated incline dumbbell curls or standing barbell curls, im not a big fan of the preacher although it does have its place

[lee thompson]

incline dumbell curls are great too.

[No_Logic]

Originally Posted by lee thompson

incline dumbell curls are great too.

I would say these and barbell curls are probably the best for overload and building solid mass on your arms IMO. At least its what has worked best for me.

[mitchcumstein]

Originally Posted by No_Logic

I would say these and barbell curls are probably the best for overload and building solid mass on your arms IMO. At least its what has worked best for me.

Those 2 exercises have been a standard fixture in my routine for a while. And while I might not have the biggest guns, at 18" theyre respectable.

[cleavy21]

for curls y are u doing only one set and even for other stuff only 2 sets and low reps are u doing very high weight

[BlackWinterDay]

Originally Posted by mitchcumstein

Those 2 exercises have been a standard fixture in my routine for a while. And while I might not have the biggest guns, at 18" theyre respectable.

IMO arms so over rated.It's all about the delts.

[virus]

I'd recommend adding the military press to your shoulder routine. Looks solid otherwise.

I too avoid deads although I appreciate them highly as a great exercise.