My training week, criticism valued

[17016184]

Just thought I'd upload my training week to get some constructive criticism.

Brief case study information
Male, 21, 180cm, 89kg, less than 14% body fat
I've been training for about 4 years, I am also a sport and exercise science student.
Prior injuries;
- dislocated left shoulder x 2
- shoulder tendinitis in both shoulders
- partial anterior deltoid tear on left shoulder

Workouts I cannot do without putting myself at risk
Flat bench, incline bench, flat dumbells, bench dips

I usually do normal 5 day a week split training sessions, this is a little experimentation, so far it's going quite well.
This session is 3 days on 1 day off, continuous program with 6 workout days.
I've done my best to have a one day break between shoulders and chest to reduce stress.
Thank you for your time, please keep criticism constructive.


Day 1 - hammies, calves, shoulders, abs,

Hammies
Romanian squats 4(10-12) MODERATE
Hip thrusts 4(8-10) MODERATE
Deadlifts 4(15-20) LIGHT
Hammy curls 4(8-10) HEAVY

Calves
Calf press 3(20+) MODERATE/HEAVY
Seated calf raises 6(70+) LIGHT/MODERATE

shoulders
military press 4(8-10) MODERATE/HEAVY
Front raises 4(10-12) LIGHT
lateral raises 4(10-12) LIGHT
rear delt flyes 4(10-12) LIGHT
shrugs 3(8-10) HEAVY

----------------------------------------------

Day 2 - ARMS DAY

BICEPS
Standing preacher curls 4(8-10) MODERATE
Hammer curls 4(6-8) HEAVY
Concentration curls 4(6-8) HEAVY
Dumbbell preacher curls 7(5-7) MODERATE

TRICEPS
Tricep push down superset
[Pronated grip 4(8-10) HEAVY)]
[Supinated grip 4(10-12) LIGHT/MODERATE]
Overhead tricep extension 4(8-10) HEAVY
Lying down tricep extension 4(8-10) MODERATE
Weighted dips 3(failure) HEAVY

FOREARMS
Superset
[Reverse barbell curl 3(10-12) MODERATE]
[Wrist curls over bench 3(10-12) MODERATE]
[Behind back wrist curls 3(10-12) MODERATE]

----------------------------------------------

Day 3 BACK/CHEST

Superset
[Push ups 3(20)]
[Pull ups 3(20)]

Superset
[Flat bench press off floor 4(10-12)]
[Bent over rows 4(8-10) MODERATE/HEAVY]

Superset
[Incline dumbbell flyes 4(8-10) LIGHT/MODERATE]
[Duel cable lat pull down 4(8-10) HEAVY]

Superset
[Machine chest press 4(10-12) HEAVY]
[Seated rows 4(8-10) HEAVY]

Superset
[Single arm machine flyes 4(10-12) MODERATE/HEAVY]
[Real delt flyes 4(10-12) LIGHT/MODERATE]


---------------------------------------------

Day 4 QUADS, CALVES, SHOULDERS

QUADS
Squats with 3 second hold 4(8-10) MODERATE
Leg press 4(8-10) HEAVY
Leg extensions 4(6-8) HEAVY

Calves
Calf press 3(20+) MODERATE/HEAVY
Seated calf raises 6(70+) LIGHT/MODERATE

shoulders
military press 4(8-10) MODERATE/HEAVY
Front raises 4(10-12) LIGHT
lateral raises 4(10-12) LIGHT
rear delt flyes 4(10-12) LIGHT
shrugs 3(8-10) HEAVY

---------------------------------------------

Day 5 BACK, BICEPS, FORARMS

BACK
Wide grip pull ups 3(10)
Lat pull down 4(12, 10, 8, 6) MODERATE/HEAVY
Seated rows 4(12, 10, 8, 6) MODERATE/HEAVY
Single arm rows 4(8-10) MODERATE/HEAVY
Yates rows 4(12, 10, 8, 6) MODERATE

BICEPS
Standing bicep curls 4(12, 10, 8, 6)
Concentration curls 4(6-8)
Overhead cable curls 4(10-12)

FOREARMS
Superset
[Reverse barbell curl 3(10-12) MODERATE]
[Wrist curls over bench 3(10-12) MODERATE]
[Behind back wrist curls 3(10-12) MODERATE]

-------------------------------------------

Day 6 CHEST AND TRICEPS

CHEST
Decline bench press 4(12, 10, 8, 6) HEAVY
Incline dumbbell flyes 4(10-12) LIGHT/MODERATE
Single arm machine flyes 4(8-10) MODERATE/HEAVY
Machine chest press 4(8-10) HEAVY

TRICEPS
Overhead tricep extensions 4(8-10) MODERATE
Tricep kickbacks 4(8-10) MODERATE
Weighted dips till failure 3 sets, + half body weight in plates

 

[napalm]

Too



Much



Stuff

 

[17016184]

Too

Much

Stuff

On some of the days I can agree. It was the only way to get a decent balance. Fortunately I can do every session in under an hour and a half.

 

[asooneyeonig]

Too



Much



Stuff

^^^ DING DING DING!!!!!

what are your goals from this workout?

what have you done in the past?

 

[17016184]

^^^ DING DING DING!!!!!

what are your goals from this workout?

what have you done in the past?

After my last injury I was only able to train light chest once a week and no shoulders at all. Now that I have built my shoulder/rotator cuff strength to a point where it is more than capable of doing higher volumes of training I'm starting to play catch up. That's why I'm doing everything twice a week (with the exception of legs because I have broken it up). In the past most of my training has been for hypotrophy.

 

[ZiR RED]

My concern would be that every day of the week involves work at the shoulder joint, and not just that, but a lot of it is anterior based work.

There is nothing wrong with training a muscle more frequently, but you need to think about the body as a whole. Why not do some form of a push/pull/legs set up. In this case, if you feel your legs are where they need to be, train them once per week and then work the upper body twice.

You could structure like this
Pull 1: Vertical focus (base the workout more around heavy pull ups with lighter seated rows at the end)
Push 1: Horizontal focus (heavy bench press, light delt work)
Pull 2: Horizontal Focus (heavy bent over rows, light lat pull down type stuff)
Push 2: Vertical focus (heavy over head presses, light chest type work)

 

[17016184]

My concern would be that every day of the week involves work at the shoulder joint, and not just that, but a lot of it is anterior based work.

There is nothing wrong with training a muscle more frequently, but you need to think about the body as a whole. Why not do some form of a push/pull/legs set up. In this case, if you feel your legs are where they need to be, train them once per week and then work the upper body twice.

You could structure like this
Pull 1: Vertical focus (base the workout more around heavy pull ups with lighter seated rows at the end)
Push 1: Horizontal focus (heavy bench press, light delt work)
Pull 2: Horizontal Focus (heavy bent over rows, light lat pull down type stuff)
Push 2: Vertical focus (heavy over head presses, light chest type work)

That's a really good idea, that seems a lot more balanced that way.
In relation to legs the reason I chose to broke them up is because it is something new and different. I feel my legs need much more work, earlier this year I was doing proper leg sessions twice a week. It got pretty same same so I thought I'd change it up. So far so good.

 

[ZiR RED]

I see. Another option is an upper/lower split.

Upper 1: Vertical focus (heavy over head press and pull ups), light horizontal (chest and rows)
Squat/quad focus, light hamstring work (like single leg RDL's, etc.)

Upper 2: Horizontal focus (heavy chest press and bent over rows), light vertical
Deadlift/hamstring focus