New program: any ways to improve this...

[Gluesniffer]

... without touching the heart of the matter. Just some comments on sets, reps, and perhaps exercices, but the program below is approximately representative for the volume and sort of program I'd like to do. I would have the time to do something extra, so if you can think of anything useful, just say so. If I'm doing too much volume/exercices for a particular muscle group, also just say so. If anyone has a suggestion on replacing something with/adding in cable exercises, that would be welcome too. Another thing I was doubting about: perhaps it would be a good idea to do flat bench 5x5 instead of 3x6, but perhaps this wouldn't allow me to do the rest of the chest scheme, especially incline bench, what do you think?

Monday

Deadlifts 5x5
Dumbell Rows 4x6
Pull-ups 3 to failure
Shrugs 3x10

Barbell curls 3x6
Hammer curls 3x6

Wrist curls 3x10


Wednesday

Bench Press 3x6
Incline Bench 3x6
Cross-overs 3x6

Triceps Dips 3x6
Pulley push down 3x8
Skull crushers 2x6


Friday

Squats 4x6
Leg curls 3x8
Calf raises 3x8
Seated calf raises 3x8

Neck press 4x6
Upright rows 3x6
Bent over rows 3x6

Crunches 4x20-50 (to failure)
Ab machine 4x10

[THE BOUNCER]

i think you need a little more deltoid work in there. i think you need to cut out the "neck press" whatever that is. other then that i think its decent.

[Gluesniffer]

Originally Posted by THE BOUNCER

i think you need a little more deltoid work in there. i think you need to cut out the "neck press" whatever that is. other then that i think its decent.

Neck press is behind the neck press, seated. I'd do military but the ceiling is too low so I can't.

Another thing: would it be wiser to bring tris to back day and bis to chest day?
And what about doing flat bench 5x5?

[THE BOUNCER]

Originally Posted by Gluesniffer

Neck press is behind the neck press, seated. I'd do military but the ceiling is too low so I can't.

Another thing: would it be wiser to bring tris to back day and bis to chest day?
And what about doing flat bench 5x5?

you cant do db shoulder presses? never ever do any press behind your head. its an unnatural postilion and it is an injury waiting to happen. i would stick to chest/tris back/bis

i personally dont like flat bench. i do all DB work for chest.

[The_Grinder]

Originally Posted by THE BOUNCER

i personally dont like flat bench. i do all DB work for chest.

Interesting. Any reason for this? I usually have to do all DB stuff because I work out alone and I can go to failure without a spotter.