S
SpecialK117
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Progress on lifts such as military press and bench has always come very slowly to me when compared to other lifts. Here is my current routine:
Monday: Shoulders/Traps
Seated Miliary Press - 2 sets
DB Side Raises - 2 sets
Rear Delt Raises - 2 sets
Shrugs - 3 sets
Tuesday - Legs
Squat - 3 sets
BB Lunges - 2 sets
Ham Curls - 2 sets
Calve Raises - 3 sets
cable crunches - 3 sets
ab machine - 2 sets
Wednesday - Back/Bis
BB Rows - 2 sets
Chins - 2 sets
Lat Pulldowns - 2 sets
Curl Bar Curls - 2 sets
DB Curls - 2 sets
Thursday - Chest/Tris
BB Bench - 2 sets
BB Incline - 2 sets
Dips - 2 sets
Close Grip Bench - 2 sets
Friday - Core
Deadlifts - 2 sets
cable crunches - 3 sets
ab machine - 2 sets
Sat & Sun - Cardio or rest
I train using the max-ot program (heavy weight, low reps, work to failure or close to it) and have been training seriously since 10/2003. When I started then I was 6', 173 lbs, probably about 9% bf. Now I am 6', 220, 12%bf, so overall my routine has yielded results, I'm just not happy with my chest and shoulder progression. I always hit really long bench plateaus that seem to take months to break out of. I have been stuck at 4x270 on bench for a month and a half now. I have mixed up the groupings of the above lifts and have rotated in and out a few others but for the most part I have stuck to this workout plan because overall it has worked well for me. My only problem is with the pressing movements. I have always done shoulders on a separate day from chest tris and I wonder if this is the reason I can't seem to make good progress on shoulders or chest. Do you think I should consolidate all of my pressing to one day? Do I even need to do direct shoulder work? What do you think of the following plan:
MONDAY - Legs
Squat - 3 sets
Lunges - 2 sets
Ham Curls - 2 sets
Calve Raises - 3 sets
TUESDAY - Push (Chest/Tris) and abs
BB Bench - 2 sets
BB Incline - 2 sets
Dips - 2 sets
Close Grip Bench - 2 sets
Cable Crunches - 3 sets
Ab Machine - 2 sets
WED - Off or Cardio
THURSDAY - Pull (Back/Bis)
BB Rows - 2 sets
Chins - 2 sets
Lat Pulls - 2 sets
Curl Bar Curls - 2 sets
DB Curls - 2 sets
FRIDAY - Core
Deadlifts - 2 sets
Cable Crunches - 3 sets
Ab Machine - 2 sets
I like the grouping but I'm wondering if 4 days per week is enough.
Monday: Shoulders/Traps
Seated Miliary Press - 2 sets
DB Side Raises - 2 sets
Rear Delt Raises - 2 sets
Shrugs - 3 sets
Tuesday - Legs
Squat - 3 sets
BB Lunges - 2 sets
Ham Curls - 2 sets
Calve Raises - 3 sets
cable crunches - 3 sets
ab machine - 2 sets
Wednesday - Back/Bis
BB Rows - 2 sets
Chins - 2 sets
Lat Pulldowns - 2 sets
Curl Bar Curls - 2 sets
DB Curls - 2 sets
Thursday - Chest/Tris
BB Bench - 2 sets
BB Incline - 2 sets
Dips - 2 sets
Close Grip Bench - 2 sets
Friday - Core
Deadlifts - 2 sets
cable crunches - 3 sets
ab machine - 2 sets
Sat & Sun - Cardio or rest
I train using the max-ot program (heavy weight, low reps, work to failure or close to it) and have been training seriously since 10/2003. When I started then I was 6', 173 lbs, probably about 9% bf. Now I am 6', 220, 12%bf, so overall my routine has yielded results, I'm just not happy with my chest and shoulder progression. I always hit really long bench plateaus that seem to take months to break out of. I have been stuck at 4x270 on bench for a month and a half now. I have mixed up the groupings of the above lifts and have rotated in and out a few others but for the most part I have stuck to this workout plan because overall it has worked well for me. My only problem is with the pressing movements. I have always done shoulders on a separate day from chest tris and I wonder if this is the reason I can't seem to make good progress on shoulders or chest. Do you think I should consolidate all of my pressing to one day? Do I even need to do direct shoulder work? What do you think of the following plan:
MONDAY - Legs
Squat - 3 sets
Lunges - 2 sets
Ham Curls - 2 sets
Calve Raises - 3 sets
TUESDAY - Push (Chest/Tris) and abs
BB Bench - 2 sets
BB Incline - 2 sets
Dips - 2 sets
Close Grip Bench - 2 sets
Cable Crunches - 3 sets
Ab Machine - 2 sets
WED - Off or Cardio
THURSDAY - Pull (Back/Bis)
BB Rows - 2 sets
Chins - 2 sets
Lat Pulls - 2 sets
Curl Bar Curls - 2 sets
DB Curls - 2 sets
FRIDAY - Core
Deadlifts - 2 sets
Cable Crunches - 3 sets
Ab Machine - 2 sets
I like the grouping but I'm wondering if 4 days per week is enough.
