there really isn't that much difference between my workout and this one actually. my 'push' days are technically 'chest and tris, my 'pull' days are 'back and bi's' and well there's leg days.

if anything i would eliminate the shoulder day, and especially the lateral raises. you don't need to isolate your delts with lateral raises yet unless it's for rehabilitation purposes. my shoulder days are incorporated into push and pull days, because any compound upper body exercise recruits some part of the shoulder, like:

any variation of bench press: flat, incline, db, bb, any grip
any variation of shoulder press: overhead, military, arnold, db, bb
any variation of pull down: lat pull-down, pull-ups
any variation of row: db, bb, t-bar, any grip

if you're already working you're shoulders during all of these exercises, there's really no need for a shoulder day. besides, isolating your shoulder in the beginning when it's nice and weak (no offense everybody has crappy shoulders at first) is a fast-track to injury, trust me.

if you're intent on having a shoulder day, i still say stay away from lateral raises for a least 8-12 weeks. and even then, keep it light. most people compromise their form when doing lateral raises, which in turn leads to an injury. injure your shoulder and you can forget training at all for quite awhile. the presses are great tho, i just don't see dedicating a whole day to them when you could incorporate them on back and chest days, and grab and extra rest day!

im a big fan of rest and recovery if you haven't figured it out yet lol.
your muscles are broken down, torn, ripped, and shredded at the gym during intense workouts. it's when you leave that they begin to repair, rebuild, and get bigger. supplying them with the proper nutritional building blocks and an ample amount of rest and sleep is how they successfully grow. that being said, everybody is different. it's all about how much YOUR body can handle.

as for fish oil, overall it's good for your heart, brain, and skin.

the bodybuilding application is the benefits it has on joints.

the polyunsaturates in omega-3 fish oil have significant anti-inflammatory properties. this is to say that fish oil consumption reduces the production of the body's pro-inflammatory compounds.

all it really means is that taking fish oil will keep your joints from getting stiff and achy.

i take a triple strength fish oil pill in the morning which has 900mg omega-3's.

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