---please review my routine---

[BIKEMAN]

ATTN MODS: If you are going to erase this again please let me know and I will make the nesssary changes to this so I wont have to re type it all again.

I will do as many sets as needed to warm up from 2-5 (even thouh it says only 2 warm up sets)I am going to do the monday ,wed, friday split.Please review the excercises and make comments good or bad ,I do not have 3 excersises for all excersises.I will be doing a straight set for deads and t-bar rows(anything else I should do as a straight set ?)

example=CHEST INCLINE-SET #1(100*15)#2(185*12 )WORK#3 205LBS(9*5*3)



CHEST---------------SET #1( * )#2( * )WORK#3 ( * * )
Exercise =smith incline, flat dumbbells, decline smith


SHOULDERS----- SET #1( * )#2( * )WORK#3 ( * * )
Exercise =smith press,hammer press,???

TRICEPS-----------SET #1 ( * )#2( * )WORK#3 ( * * )
Exercise =skull crushers,dips,????


BACK WIDTH---- SET #1 ( * )#2( * )WORK#3 ( * * )
Exercise =pull downs, assisted pull-ups,???


BACK THICK---- SET #1 ( * )#2( * )WORK#3 ( * * )
Exercise =deads, t-bar row,???

BICEPS-----------SET #1( * )#2( * )WORK#3 ( * * )
Exercise =preacher curls,hammer,incline curls

QUADS---------- SET #1( * )#2( * )WORK#3 ( * * )
Exercise =squats,hack squats,incline press

HAMS------------ SET #1( * )#2( * )WORK#3 ( * * )
Exercise =leg curls,stiff leg deads


CALFS----------- SET #1( * )#2( * )WORK#3 ( * * )
Exercise =seated raises,donkey,incline press


FOREARMS---- SET #1( * )#2( * )WORK#3 ( * * )
Exercise =special one

Thanks for taking the time to read this :dcchomp:

[LHDan]

For shoulders you can do a smyth press behind the neck, or if you have any shoulder machines at your gym. For triceps you can do reverse grip bench or close grip bench. As for back width, you can use any number of grips (wide, reverse, parallel) or different bars to hit the back differently, or once again, if you have any lat machines at your gym.

[BIKEMAN]

For shoulders you can do a smyth press behind the neck, or if you have any shoulder machines at your gym. For triceps you can do reverse grip bench or close grip bench. As for back width, you can use any number of grips (wide, reverse, parallel) or different bars to hit the back differently, or once again, if you have any lat machines at your gym.

I tried reverse grip bench and it didnt feel right

[goliath23]

back thickness: barbell rows no rest pause
hammer curls are not for biceps they are forearms
hams you can do sumo leg press but they are not rest paused neither are SLDL
back width: rack chins, reverse grip pulldowns
triceps: SM close grips
dont forget 3 exercise for forearms aswell

[BIKEMAN]

back thickness: barbell rows no rest pause
hammer curls are not for biceps they are forearms
hams you can do sumo leg press but they are not rest paused neither are SLDL
back width: rack chins, reverse grip pulldowns
triceps: SM close grips
dont forget 3 exercise for forearms aswell

Thanks so much
I do special forearm excerises becasuse I race motocross

[juicyr6]

i wouldnt do smyth military behind the neck...that how i messed up my rotator cuff

[BIKEMAN]

i wouldnt do smyth military behind the neck...that how i messed up my rotator cuff

Thanks alot ,I feel your pain I have a messed up rotator cuff as well ,sucks

[jimpaul]

D has us not go below ear level to avoid injury while doing behind neck movements!

[goliath23]

D has us not go below ear level to avoid injury while doing behind neck movements!

i dont even know how people could go lower iin the first place. i know i love SM behind the neck presses.