I just made this 3 days a week routine for hypertrophy and just wanted to know if its lacking anything. Is my back day okay or should i add something else to it and for shoulders is upright row any good?. Any comments and suggestions will be appriciated. thanks
Chest and triceps
Dumbbell Press 4x 10,8,8,6
Incline Dumbbell or Barbell Press 3x10,8,6
Flat flies 2x12
Skull Crushers 3x8-10
Overhead triceps extensions 3x 12,10,8
To finish off Close grip or dips 1set
Back and biceps & traps
Chin ups 4x10-12
Close Grip pull downs 3x12,10,8
T-bar Rows 4x12,10,8,6
Dumbbell or Barbell Row 3x12,10,8
Dumbbell curls 3x12,10,8
Cable curls 3x12
Dumbbell or Barbell Shrugs 4x12
Shoulders and Legs
Side laterals 3x12
Seated barbell presses 4x12,10,8,6
Upright rows 3x12,10,8
Bent over side laterals 3x15
Leg Extension 4x12
Leg Press 3x12,10,8
Leg Curls 4x8-10
Calf Raises 4x 12,10,8,8
Hi mate, IMO, your shoulders are fine, although you have 14 sets for them but only 9 for chest - which are similarly sized muscles.
Plus the back choices are fine but again the sets… you have the same amount of sets as your shoulders… its all about proportion. Order set allocation in order of bodypart size… that will avoid large imbalances cropping up.
Maybe, based on the amount of work you seem to want i would go with;
Large: 12 sets
Medium: 8-10 sets
Small: 6-8 sets
with back and legs large, delts and chest med and bi and tri as small bodyparts.
Plus you have a total of 32 sets on your third day but only 16 on your first! Try to keep volume nearer to other days on each workout - as a maximum i use 30-32 sets per workout… MAXIMUM!
Try to re-arrange your volume with the guidelines i provided, and keep balance and proportion in mind. it does work.