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Split routine - would appreciate feedback

Archon

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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

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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 :xyxthumbs:
 

samsam

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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.
 

tim290280

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You are only doing upper body??

You are also doing more pressing than pulling.
 

Skeptic

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

Archon

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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.
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.

tim290280 said:
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?
Skeptic said:
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.
 

Skeptic

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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

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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.
 
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