3 sets of horizontal back exercises vs how many of chest? also shoulder pressing and how many pull ups?
it seems that you are overly focused on the front half of your upper body. perhaps you want to be. if not, here are some recomendations:
- match horizontal back exercises with chest, and vertical back with shoulders. do the weak one first and do more volume for the weak part. or you could put pushing and pulling exercises in different workouts.
- do a quad day and a hamstrings day. whichever is the weak part will be done first in the week
- for quads you can do one legged squats with the rear leg on the bench, this is great for balance and strength. do the weak side first.
- if your leg extension/leg curl is one of those flimsy attachments, don't bother, if it is decent, you can use it time to time
sample workout (assumption that low back, hamstrings, upper back are weaker than opposing muscles - this is true for most people)
day 1: hamstrings, calves and lower abs
bent leg deadlift (powerlifting type) 5x5 - no need to go to failure here or you might not finish; romanian deadlift 2x8-12 - low weight, really feel the stretch in the hamstrings and work on form and time under tension 3 seconds down, 2 up, if you are advanced, try a good morning instead; 2x6-8 leg curls if you want as heavy as you can handle for the reps at 1 second up (explosive), pause, 4 seconds down;standing calf raises 2x8-10 with 1 second up, 3 seconds down, superset these with hanging leg raises (make sure you tilt your pelvis and not just lift your legs - kind of like when you are thrusting during sex!) if you can't keep your legs straight then bend the knees - 2xas many reps as you can, add a set each week to this superset for 3 weeks, then change your program (ask nicely, i'm not charging till i get my CSCS later this year)
day 2: chest, horizontal back, external rotators, upper abs, biceps
external rotators 2x10-12, add a set a week (find an exercise, but do this first before the row and pressing); bent over row 5x8-12 supersetted with incline db press 2x8-12 and 2x8-12 flat bench - so row, incline db, row, incline db, row, bench, row, bench, row - take 3-4 seconds to lower weight and 1-2 to lift (lift faster if you want more performance gains or are advanced, slower if you want size or are not advanced - this will allow you to use better form and really teach your muscles proper movement); standing db curls supersetted with crunches 2x8-12 add a set each week if you can do more than 12 crunches, either you are cheating or your upper abs are strong, so find a way to make them harder, i use a medicine ball held out in my arms extented straight up over my head - parallel to floor at start; if your upper back is weaker than chest, do an extra 2-3 sets of rows with the opposite motion of the bench - keep your elbows up, really focus on feeling the movement, we are not worried about the weight so much here, 3 seconds up and 3 down, 8-12 reps, whatever you want
day3: off
day4: quads, calves, lower back, obliques, traps
one legged squats with other leg back on bench, do weaker leg first, you will know by the end of the first set which it is, if the difference is big, do two less reps per set with strong leg, 4 sets x 10 reps 3 seconds down, 1-2seconds up; front squats 2x8-12 reps, add a set a week if you want, 3 seconds down, 3 up; seated calf raise 2x8-12 supersetted with supermans same reps (lie down face first, stretch arms over head, then lift upper body and lower body at same time - your flying like superman - try to hold for 2 seconds, if your from fails, stop the set) add a set every 2 weeks; dumbell shrug supersetted with standing side crunches 2x8, shrugs fast up, slow down - read shrug thread, side crunches, grab dumbell in one hand, go full range side to side using your obliques 3 seconds each way, do other side, really watch that your range of motion is only due to lower torso bending sideways while all other parts stay still relative to each other. add a set a week.
day5: shoulders, vertical back, twisting abs, external rotators, triceps
external rotators 3x8-12, different exercise than on day2; pullup or chin supersetted with db press, 4xas many pullup as you can do - if more than 10 on last set, hold db between thighs for added resistance, db press 3x8-12, 1-2seconds up, 3-4 dwn for both; lateral raise 2x8-10 3 seconds both ways, add a set a week, superset with dips for tris - same speed, keep body vertical and head up, shoulders back, pay attention to the position that hits your tris best, its alittle different in everyone; russian twist - hold a dumbell in your hands while you sit on the floor, your upper body should be about 90 degrees to your thighs, knees bent, slowly move the db side to side bending around the waist, 3 seconds each way, use lower weight than you think you need, 2-3 sets is good
day6: off
day7: off
notes: obviously you must not have any problems/injuries; warm up for 10 min before, do one or two warm up sets with less weight to get feel, also use less reps than work sets so you don't tire out; stretch after training, basically tight parts, which tend to be chest, low back, hams, calves, hip flexors (i'll post specifics if anyone wants), cool down with light cardio for 10 min, ie: walking quickly; finally FORM IS MORE IMPORTANT THAN WEIGHT LIFTED
cheers, pete
