CJNator
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Well basically my arms are only getting stronger while my body gets bigger and my shoulders are growing slowly but i dont know how to change for shoulders.
1) At the end of my arms workout i do 1 set to the max for dips and pullups
2) I would do a set of pullups after back and a set of dips after chest
Are these ideas good or what do you think i should do? Here is my basic weekly workout:
Mon:Chest
Incline bench:3x8-10
Flat bench:2x8-10
Incline flies:2:10-12
Cable cross over for lower and upper chest: 3x10-12
Push ups:1xMax
Tues:Back
Rows 3x8-10
Deadlift3x8-10
Lat Pull Down2x8-10
Straight arm pull down2x8-10
Dumbell Pullover 2x8-10
Pullups 1xMax
Wed:Shoulders & Traps
Military Press 3x8-10
Dumbell Lateral Raise 2x10-12
Lateral Cable Raise 2x8-10
Rear delt raise2x10-12
Dumbel shrugs 2x8-10
Thurs: Arms
Dumbell Curls 3x8-10
Incline hammer curls 2x8-10
Barbell Curls 2x8-10
Tricep push down 3x8-10
Skull crushers 2x8-10
French Press 2x8-10
Pullups 1xMax (close grip)
Bench Dips 1xMax
Fri: Legs
Front Squats: 3x8-10
Leg extention 2x8-10
Leg curls 2x8-10
Seated Calf Raise 3x10-15
Calf Raise on Leg Press 3x10-15
1) At the end of my arms workout i do 1 set to the max for dips and pullups
2) I would do a set of pullups after back and a set of dips after chest
Are these ideas good or what do you think i should do? Here is my basic weekly workout:
Mon:Chest
Incline bench:3x8-10
Flat bench:2x8-10
Incline flies:2:10-12
Cable cross over for lower and upper chest: 3x10-12
Push ups:1xMax
Tues:Back
Rows 3x8-10
Deadlift3x8-10
Lat Pull Down2x8-10
Straight arm pull down2x8-10
Dumbell Pullover 2x8-10
Pullups 1xMax
Wed:Shoulders & Traps
Military Press 3x8-10
Dumbell Lateral Raise 2x10-12
Lateral Cable Raise 2x8-10
Rear delt raise2x10-12
Dumbel shrugs 2x8-10
Thurs: Arms
Dumbell Curls 3x8-10
Incline hammer curls 2x8-10
Barbell Curls 2x8-10
Tricep push down 3x8-10
Skull crushers 2x8-10
French Press 2x8-10
Pullups 1xMax (close grip)
Bench Dips 1xMax
Fri: Legs
Front Squats: 3x8-10
Leg extention 2x8-10
Leg curls 2x8-10
Seated Calf Raise 3x10-15
Calf Raise on Leg Press 3x10-15