first, have you read this:
www.anabolicminds.com/forum/showthread.php?s=&threadid=659
i'm against the chest/shoulder thing, too much pressing in one day, plus you're supposed to superset, this would not be good.
my alternative if you want to do shoulders:
day1: incline db press/bent over barbell row 10x10, do 1 set of chest, rest 2 min, 1 set of back, rest 2 min, 1 set of chest, rest 2 min.....
you can do whatever exercises you choose, just make sure they are compound movements
tempo:4 seconds lowering weight slight pause, 1 second up, yep you really have to work that negative or else your wasting your time
the weight to start is whatever you can do for 20 reps with the proper tempo, but you only do 10 per set. if you can't reach ten in later sets, then don't kill yourself trying if you have more sets left. sometimes you will get more reps in set 9 and 10 than 7 and 8. this is normal. don't ask how, it just happens if you picked the right weight, and sometimes it doesn't happen.
after the main superset, do 3 sets of rope press down for triceps supersetted with reverse grip ez bar curls and 3 sets of crunches supersetted with some type of external rotation exercise for your rotator cuffs. you can cut rest between sets to 1 min 40 sec if you want to get out of the gym in less than 1 hour.
day2: squat supersetted with lying leg curls 10x10, 3 sets of seated calf raise supersetted with hanging leg raises (pivot your pelvis to start the movement and hold it there - kind of like thrusting during sex and hold it while raising legs - instead of just bending the legs at the hips). if you can hold legs out, just bend at the knees, you will be plenty sore still.
day3: off yippee
day4: db shoulder press supersetted with pulldown choose either close grip or wide grip, 10x10; 3 sets of dips supersetted with alternating db curl; 3 sets of side bends holding db in one hand, then do other side, superset this with a different external rotator cuff exercise
day5: goodmorning supersetted with leg extensions (go slow on the leg extensions, 2 sec up, 3 sec down, hold i sec at top and bottom), 10x10; 3 sets of standing calf raises supersetted with db shrugs (lift shoulder straight up and down, keep head straight). the reason shrugs were put here was that other days were quite full and it interferes with squats and good mornings and you have two days to recoup after so it doesn't bother you on day1 the next week. if you want to hit upper traps harder, then add a set in the third week and if that goes okay another in the 5th week.
day6: off
day7: off
repeat cycle 6 times
only add weight to an exercise if you can do all ten sets for ten reps, then increase by 5%
watch your form, this is really the key, release the weight slowly and feel the muscle working
eat and sleep as much as you can
post workout: .25g protein/lbs lean body mass(if your avatar is you, then use bodyweight), 3 times that amount of simple carbs ie: dextrose or maltodextrin
warm up lightly, just enough to get blood flowing, do a warm up set with 70% of the weight but only do 5 reps
after workout, stretch muscles you worked for 3x30 seconds and any that are tighter than should be, cooldown on 10-15 min light cardio ie: fast walking
don't do cardio while on this and try to keep activity to minimum outside gym
how to do good morning:
place bar on back like squats, bendover keeping the normal arch in your lower back while letting knees bend slightly. reverse movement. this will hit low back and hams HARD so unless you have experience with this exercise, use 80% of your 20 rep max instead of 20 rep max
if your form is just a little off, your set is finished, that's right, we're going to cut it when form fails, not muscle failure.
i think that's it for now, if anyone has questions, all you have to do is ask
cheers, pete
