Training Plan - Need Advice

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    Hi all,

    I've been going to the gym for over a year now and my 1RM are as follows (in kg):
    Squat: 150
    Bench: 90
    Deadlift: 210

    As you can see my bench isn't all that great and would love a bit of advice on how to train my chest properly as whenever I do chest my arms give out before my actual chest - of course I still feel it in my chest! Another thing is my shoulder is pretty weak, in terms of doing lateral/side raises, my right shoulder struggles to lift up 8kg! It's in the joints so I'm not entirely sure how to strengthen my shoulder up as I can't go heavy here. Also keep in mind I am only 17 and still have school and work to go to! Below is the routine I follow currently.
    Monday - Chest & Triceps + Cardio
    Dumbbell Bench Press - 4x 8,8,66
    Incline Bench press - 4x 8,8,6,6
    Flies - 4x8
    Close grip bench press - 3x8
    Dumbbell skull crushers - 3x8
    Rope Pulldowns - 3x8

    Tuesday - Back & Biceps + Cardio + Abs
    Inverted rows - 4x8
    Neutral grip pull downs - 4x 8,8,6,6
    Cable rows 80kg - 4x8
    Barbell curl - 3x 8,8,6
    Incline bench dumbbell curl - 3x8
    Dumbbell concentration curls - 3x8

    Wednesday - Legs & Shoulders + Abs
    Squat - 4x8
    Hamstring curls - 3x 8,8,6
    Leg extensions - 3x 8,8,6
    Standing calf raise - 4x 15,12,10,8
    Military press - 4x 8,8,6,6
    Dumbbell lateral raise - 3x8
    Bent over rear flys - 3x8

    Friday, Saturday and Sunday - Rest

    Thanks in advance.

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    5/3/1 or 5x5 are solid routines for strength
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    For all the lifts and sets?
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    No look up the program in Google. They are common searches. Search "5x5 program" or "5/3/1 program"
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    http://www.t-nation.com/free_online_..._pure_strength

    http://www.jimwendler.com/2011/12/53...-now-for-sale/

    If you can't use your parents credit card to download it, you can search around and find a free version...maybe at a place called Scribd.

    You seem to have the right idea, plenty of rest days a week, you know what you need work on, but a structured program and technique will get you exactly what you want.
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    Does anyone know if doing lateral raises with resistance bands work?
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    Quote Originally Posted by mynameisdiwas View Post
    Does anyone know if doing lateral raises with resistance bands work?
    Why? Don't measure shoulder strength by the weight you use for lateral raises. I rarely do them but when I do, it's almost girl weight. Focus on your overhead press for shoulder strength. I'll use resistance bands for shoulder health: internal/external rotations, pull aparts

    A for your bench, YouTube search "so you think you can bench" and watch the whole series. It's impossible to tell you everything wrong with your bench without seeing.
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    No no I just want I strengthen it up because right now I just get this awful pain on my right shoulder joint when I do it but the next weight down I don't feel anything until I'm up to 20 reps.
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    Quote Originally Posted by mynameisdiwas View Post
    No no I just want I strengthen it up because right now I just get this awful pain on my right shoulder joint when I do it but the next weight down I don't feel anything until I'm up to 20 reps.
    No shame in starting light. I had a 200lb overhead press then I hurt my shoulder because I neglected proper prehability exercises and rear delt work. Now 135 feels heavy, but now my shoulders are stronger and healthier
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    Quote Originally Posted by Sean1332 View Post

    No shame in starting light. I had a 200lb overhead press then I hurt my shoulder because I neglected proper prehabilitt exercises and rear delt work. Now 135 feels heavy, but my shoulders are stronger and healthier now.
    Ok, what sort of routine should I do? This is what I currently do after hitting legs. I often neglect shoulders because it's after legs and I feel tired but I'm getting myself in check now and starting with shoulders first.

    Military press 30kg - 4x 8,8,6,6
    Dumbbell lateral raise - 3x8
    Bent over rear flys 10kg - 3x8
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    DB lateral raises or with bands
    Bent over rear delt flyes with DB/machine
    Shoulder press
    Military press
    Swimmers press
    Full front raises
    Full lateral raises
    Landmine shoulder presses
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    Some shoulder exercises listed above
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    Type in blackironbeastcalulator.com and you can choose from many types of 5/3/1's with a template and everything for free!
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