I have been training seriously for six months now and a couple of months ago I switched my routine from full body 3 times a week to a split that looks like this:
Monday - Back
Tuesday - Chest
Flat Bench Press
Incline Bench Press
Decline Bench Press
Wednesday - Legs
Seated Calf Press
Thursday - Biceps / Triceps
lying Triceps Extensions
One arm triceps extensions
One arm triceps pushdown
Friday - Shoulders
Bent Over Lateral Raises
Set 1 x 10
1 x 8
1 x 6
1 x 4
Increasing the weight on each set.
What do you guys think? I go easy on my shoulders and biceps because I get a sharp pain in my left shoulder when doing lateral raises and a similar pain in my forearm when doing preacher curls. Any idea what this might be?
My goals are to get strong and as big as Stan Mcquay.
I will like a little more detail as far conditioning, typical rep scheme etc. Regardless I’m throwing in a couple of suggestions in the time being.
For back I would throw in at least two pull ups/chin ups exercises and take away one of the rowing movements.
you mentioned your shoulder hurts when you laterals. Have you tried L’s?
I think if would be better replacing your pressing movement for shoulders with standing military press for 8 to 12 weeks then go to seated dumbell presses.
As far as the pain you get doing preacher curls. How fast do you let the bar go after you’re done? Instead of cable curls why don’t you try straight bar curls?
Triceps…I would remove the one arm tricep pushdown and put close grip bench . Perhaps dips as well.
I tend to center my routine around big compound movements. I get the best and fastest results with this. Generally my rep typically hovers around 5 reps doing about 5 or 6 sets. I say do your routine for 8 maybe 12 weeks then design your next routine around big compound movements.