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... |
Also, what is a BB Shrug? When I say clean&press front and back it means that i work the front and rear deltoid.
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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. |
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).
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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. |
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?
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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.
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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. |
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.
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Alright I will drop the behind the neck press and add BB front raise. That will work right?
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