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Jengyz
08-22-10, 10:54 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, 11:48 am
Throw in some side laterals. I'd say take out the front raises and do dumbbell side lateral raises.

Big Wides
08-22-10, 12:24 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, 12:37 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, 3:16 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, 7:49 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, 8:54 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...