Split routine - would appreciate feedback

[Archon]

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

 

[Skeptic]

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

 

[samsam]

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.

 

[tim290280]

You are only doing upper body??

You are also doing more pressing than pulling.

 

[Skeptic]

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

 

[Archon]

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.

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?

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.

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

 

[Skeptic]

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.

 

[Archon]

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.

 

[Skeptic]

sounds good man, good luck with it!