Split routine - would appreciate feedback
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  1. #1
    Junior Member bodybuilding reputation
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    Split routine - would appreciate feedback

    Here's a routine I would appreciate some feedback on. As you can see, upper body strength is my main priority.

    Monday
    Military press
    Benchpress
    Dips
    Lateral raise
    Ab-work

    Tuesday
    Pullups
    Seated row, straight back
    Hyperextensions
    Bicep scurl
    Leg ext. or leg curls

    Wednesday
    Rest

    Thursday
    Military press
    Benchpress
    Dips
    Lateral raise
    Ab-work

    Friday
    Pullups
    Seated row, straight back
    Hyperextensions
    Biceps curl
    Leg ext. or leg curls

    Saturday, Sunday
    Rest

    For all exercises I do 3 sets with a rep range of 3-7. I'm a bit concerned about the amount shoulder work myself... Any opinions? I won't be able to do squat and deadlift so there's no point recommending that

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  2. #2
    you should definately add squats, a hamstring exercise and a calf exercise. Maybe use one of those days as a leg day. Shoulder work looks solid. Other than adding in some leg exercises, you should be right


    She really looks like someone set her face on fire and put it out with a bike chain.


  3. #3
    Mecca Maniac bodybuilding reputation samsam's Avatar
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    Remove one of the Military Presses, your front delt won't benefit from all that pressure. It'd be rather counter-productive.

    Add Squat, I've experienced better gains allround when working all the muscles in contrast to only doing upper body. I was using a similar split earlier then experienced better gains with squat included. So, replace 1 hyperextension with Squat.


    And switch one of the Dips for an move focusing more on(CG-bench/pushdown?)
    the triceps, they're actually in need of more work than biceps.


    Edit: Noticed your inability to squat, do legpress/hack-squat then.




  4. #4
    Mecca V.I.P. bodybuilding reputation tim290280's Avatar
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    You are only doing upper body??

    You are also doing more pressing than pulling.


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  5. #5
    so yeah quick question though... why wont you be able to deadlift or squat?




  6. #6
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    Quote Originally Posted by samsam View Post
    Remove one of the Military Presses, your front delt won't benefit from all that pressure. It'd be rather counter-productive.
    Alright, I'll remove the military press on the second session.

    And switch one of the Dips for an move focusing more on(CG-bench/pushdown?)
    the triceps, they're actually in need of more work than biceps.
    Check that, I'll do CG-bench instead of dips on the second session.

    Quote Originally Posted by tim290280
    You are only doing upper body??

    You are also doing more pressing than pulling.
    Yes, mainly upper body due to a leg injury. Hmm... more pressing than pulling, does that have to be completely balanced out?
    Quote Originally Posted by Skeptic
    so yeah quick question though... why wont you be able to deadlift or squat?
    Due to a hamstring injury. I've been told to take it easy for about a month or two. :dunnodude:

    EDIT: I might add that I'm doing dips with a close grip to try to isolate the triceps.




  7. #7
    ahh... but after rest youll be back at them? Well if its due to injury then keep it to legpress. I wouldnt train your hamstrings until they heal up.




  8. #8
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    Quote Originally Posted by Skeptic View Post
    ahh... but after rest youll be back at them? Well if its due to injury then keep it to legpress. I wouldnt train your hamstrings until they heal up.
    Yep, that's exactly my plan. Let the legs heal up and do some nice upper body work in the meantime.




  9. #9
    sounds good man, good luck with it!






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