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Jengyz
08-22-10, 11:54 am
Hello people,

After having another routine for 4 months, I just switched to the training routine #6 as it is given below.

Monday: Chest/Biceps

Chest
Bench Presses: 3 Warmup Sets
Bench Presses: 3 Sets
Incline Dumbbell Bench Presses: 3 Sets
Incline Flyes: 3 Sets

Biceps:
Barbell Curls: 3 Sets
Dumbbell Curls: 3 Sets
Concentration Curls: 3 Sets


Tuesday: Legs

Stationary bike, 10 minutes, warm up

Hamstrings
Seated Leg Curls: 3 Sets
Stiff-Leg Deadlifts: 3 Sets
One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
Squats: 3 Sets
Leg Presses: 3 Sets
Leg Extensions: 3 Sets


Wednesday: OFF



Thursday:

Back: 18 Sets
Pullups: 3 Sets, Warmup
Barbell Rows: 3 Sets
Seated Rows: 3 Sets
One-Arm Dumbbell Rows: 3 Sets
Deadlifts: 3 Sets
Barbell Shrugs: 3 Sets


Friday: OFF


Saturday:
Shoulders: 12 Sets
Dumbbell Presses: 3 Sets, Warmup
Dumbbell Presses: 3 Sets
Front Barbell Presses: 3 Sets
Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
Cable Pushdowns ("V" Bar): 3 Sets
Close-Grip Bench Presses: 3 Sets
Overhead Dumbbell Presses: 3 Sets


Sunday: OFF



My question is, since I have narrow shoulders, should I change anything in my shoulder day in order to keep my shoulder gains at maximum?

Legacy
08-22-10, 12:48 pm
Throw in some side laterals. I'd say take out the front raises and do dumbbell side lateral raises.

Big Wides
08-22-10, 1:24 pm
I would keep the shoulder day the same, as I don't see how narrow shoulders has anything to do with gains.

Jengyz
08-22-10, 1:37 pm
I would keep the shoulder day the same, as I don't see how narrow shoulders has anything to do with gains.

The case is my body is more like I I, hovewer I would like to have the V shape as much as I can. I will post photo asap.

AntoineV
08-22-10, 4:16 pm
Start off your delt day with 2 side delt exercices. Standing side laterals, up and down the rack, and then do either one arm sides/machine side raise (nautilus)/wide grip upright rows.

shizz702
08-22-10, 8:49 pm
An overhead press variation such as the standing barbell press (best shoulder exercise in both mine and the majority of this boards opinion) or seated db press and some side laterals are all you need. Work your way up to a good standing press and I promise your shoulders will improve!

prowrestler
08-22-10, 9:54 pm
An overhead press variation such as the standing barbell press (best shoulder exercise in both mine and the majority of this boards opinion) or seated db press and some side laterals are all you need. Work your way up to a good standing press and I promise your shoulders will improve!

predictable shizz ;)

id say if possible, do behind the neck press to bring more side delt into it and eliminate the upper chest.

then side raises, but actually train while doing them...