Need more exercises for my routine.

[Darkhorse]

Chest-Try and substitute dips or declines for db press. You already hit that area with the barbell.
Triceps-Lying overhead triceps press and skullcrushers are the same thing. It would be too much on your elbow joint.
Back-Stiffleg deadlift is predominately a leg/hamstring exercise. Plus you are already doing regular deadlifts anyways. Substitute pulldowns.
Shoulders-Clean and press to front for 3 sets, then the back for 3 sets? That has to be a typo. That's like saying you'll do barbell bench to hit the middle of the chest, then I'll do some dumbbell presses to...umm, hit the middle some more?
Legs-Squats are meant for legs pure and simple. You're going deadlift crazy for some reason...

[c-vac]

Also, what is a BB Shrug? When I say clean&press front and back it means that i work the front and rear deltoid.

[Darkhorse]

Originally Posted by c-vac

Also, what is a BB Shrug? When I say clean&press front and back it means that i work the front and rear deltoid.

BB Shrug means you hold the barbell shoulder width, then you try to touch your shoulders to your ears working the muscle in between your neck and shoulder.

When you clean and press to the back, can you describe it? I took it as you clean the barbell up, then do a behind the neck press. If so, that only works the front deltoid not the rear.

[c-vac]

OK, could you tell me a good back and tricep exersice that I dont have on my routine. I Always thought that you cant workout a specific part of the pec (upper,middle,lower).

[Darkhorse]

Originally Posted by c-vac

OK, could you tell me a good back and tricep exersice that I dont have on my routine. I Always thought that you cant workout a specific part of the pec (upper,middle,lower).

If that was the case, then why do inclines, declines, dips, ect. Why not do 5 sets of bench press and leave? :eek:

What you have down is fine for biceps and triceps. Just exclude either Lying overhead triceps press or skullcrushers because they are the same thing.

[c-vac]

Ok, but I want to do 4 exercises for each muscle. So I need one more for the back and tricep. Whats a good back and tricep exercise that you do that I dont have?

[Darkhorse]

Dumbbell kickbacks for triceps and pulldowns for back. You really don't "need" exactly four exercises either. Variety is good, but you don't need two exercises that work the same area of muscle. Again, refer to the sticky at the top of the page and pick one exercise per muscle section.

[c-vac]

Hey 0311, I read your sticky again and got some new stuff. Here are my new exersices that shoud work well.

Chest: BenchPress -3 sets of 8 reps
Incline BenchPress -3 sets of 8 reps
DB Flys -3 sets of 8 reps
Decline DB BenchPress -3 sets of 8 reps

Bicep:BB Curls -3 sets of 8 reps
DB Curls -3 sets of 8 reps
Incline DB Curls -3 sets of 8 reps
Hammer Curls -3 sets of 8 reps

Tricep:Overhead Extension -3 sets of 8 reps
Tricep Press -3 sets of 8 reps
Skull Crushers -3 sets of 8 reps
Wrist Curls -3 sets of 8 reps

Back:Bent-Over Rows -3 sets of 8 reps
One Arm Rows -3 sets of 8 reps
DeadLift -3 sets of 8 reps
Pull Overs - 3 sets of 8 reps

Shoulder:Clean&Press Front -3 sets of 8 reps
Behind the neck BB Press - 3 sets of 8 reps
DB Lateral -3 sets of 8 reps
Upright Rows -3 sets of 8 reps

Legs:Leg Curls -3 sets of 8 reps
Leg Extension -3 sets of 8 reps
Dead Lift -3 sets of 8 reps
Calfe Raises - Max

Bare in mind that I only have a Bench Set and dumbells and I dont go to a gym.

[Darkhorse]

Looks alot better, finally. But...I don't think you need both the behind the neck presses and the clean and presses. Both are good for working the front delt, but I think for you, you should just pick one or the other.

[c-vac]

Alright I will drop the behind the neck press and add BB front raise. That will work right?