Shoulders & Biceps

[Mike99]

I am currently doing Shoulders and Biceps on the same day. The exercises are listed below:

1. Smith Shoulder Press - 3 * 145lbs
2. Smith Behind Neck Press - 3* 115lbs
3. Seated Lateral Raises - 3 * 70lbs total
4. Smith Upright Row - 3* 105lbs
5. Concentration Curls - 3*70lbs total
6. Barbell Curl - 80lbs
7. Cable Curls - 130lbs

By the time I make it to Biceps, I am very fatigued due to the amount of energy I put into the shoulder exercises, seeing big gains on the deltoids, and feel like I am cheating myself on the biceps and not working them hard enough. Any recommendations as to whether I should change up the routine and do Abs on shoulder day and fit in biceps with back. Any thoughts are appreciated...

[Sidior]

why not lighten up on the shoulder load a bit?

[Mike99]

why not lighten up on the shoulder load a bit?

Cause my shoulders are my strongest...I see the biggest gains on them next to legs. Check my profile to take a look...why lighten up, want to keep gettin bigger!!

[Sidior]

what does your split look like?

[Sidior]

where in canada you workin out btw?

[Mike99]

what does your split look like?

Not sure what u mean by that?

[Mike99]

where in canada you workin out btw?

Calgary

[getfit]

Not sure what u mean by that?

workout split

[Mike99]

workout split

Monday - Chest/Triceps
Tuesday - off
Wednesday - Back/Forearms
Thursday - Legs/Abs
Friday - Shoulders/Biceps
Saturday - Off
Sunday - Cardio - Ball Hockey

This is what I try to stick too, but with school it is tough. So it changes quite a bit. Every second week I usually work out on weekend and miss monday and Wednesday. My cardio consists of 2hrs of ball hockey...Awesome workout!!

[Sidior]

like what do u do each day...like your routine?

[Mike99]

like what do u do each day...like your routine?

here is a list of all my exercises...

Chest:
Flat Bench Press
Smith Incline Bench Press
Decline Dumbell bench Press
Chest Fly's Machine
**Note**Fit Chest Dips in Every 2nd week


Back:
Bent over Barbell Row
Smith Shrug
Close Grip Pulldown
Wide Grip Pulldown
Seated Cable Row
**Note**Rotate Between Pulldowns

Biceps
Standing Barbell Curls
Cable Curls
Concentration Curls

Triceps:
Tricep Cable Pulldown
Seated Tricep Extension
Kick Back
Sometime fit in Dips

Legs
Smith Squats
Leg Press
Leg Extention
Seated Calfs
Standing Leg Curl

Shoulders:
Smith Shoulder Press - 3 * 145lbs
Smith Behind Neck Press - 3* 115lbs
Seated Lateral Raises - 3 * 70lbs total
Smith Upright Row - 3* 105lbs

Forearms:
Barbell reverse Curl
Dumbell/barbell Wrist Curl

Abs:
Incline leg hip raise
Jack Knife Sit-up
Verticle leg hipr aise

Check back and I will post all my stats out of my journal...

[fixationdarknes]

I've heard that behind-the-neck presses invite injury to the shoulders.

[Mike99]

I've heard that behind-the-neck presses invite injury to the shoulders.

Really, can u elaborate on that? I already suffered an diclocated Ac joint separation, and fractured scapula in accident..what more could go wrong....

[Mike99]

I've heard that behind-the-neck presses invite injury to the shoulders.

Can u tell me exactly how u had the stats added to your message every time...

[Sidior]

Can u tell me exactly how u had the stats added to your message every time...

its part of his signature...

and regarding the split, what exercises do your perform each day and in what order?
Like back day 1, shoulders and bis day 2...whatever

[Mike99]

its part of his signature...

and regarding the split, what exercises do your perform each day and in what order?
Like back day 1, shoulders and bis day 2...whatever

Scroll up, it should be there...

[ancom41]

I've heard that behind-the-neck presses invite injury to the shoulders.

I think practically all shoulder excercises put pressure on the rotator cuff and could 'invite injury' but i would think if you kept good form you would be fine.

[Mike99]

I think practically all shoulder excercises put pressure on the rotator cuff and could 'invite injury' but i would think if you kept good form you would be fine.

i agree, i dont see a problem in behind the neck...

[fixationdarknes]

*shrug* It's just what I have been told. It has something to do with the awkward rotation of your shoulders...could damage the rotator cuffs.

[Max-Mex]

I think practically all shoulder excercises put pressure on the rotator cuff and could 'invite injury' but i would think if you kept good form you would be fine.

The problem with behind the neck anything is be bad position it puts your shoulders in. Having to rotate your arms back to hold the bar can put undue stress on the RC. There's no REAL advantage to doing behind the neck over stand pressing movements.

[IZich]

The problem with behind the neck anything is be bad position it puts your shoulders in. Having to rotate your arms back to hold the bar can put undue stress on the RC. There's no REAL advantage to doing behind the neck over stand pressing movements.

yep.

also, dude, why arent you doing DLs for your back?
they'll give you explosive strength like WHOA

[Mike99]

yep.

also, dude, why arent you doing DLs for your back?
they'll give you explosive strength like WHOA

Haven't fit it into my routine...I'm sure they will be fitted in ther pretty quick after I found my online trainer to tell me how to do them.

Check it out...Real good website, click on exercises on the left, has videos to show you the right form...

http://images.google.ca/imgres?imgur...l%3Den%26lr%3D

[Mike99]

yep.

also, dude, why arent you doing DLs for your back?
they'll give you explosive strength like WHOA

Correct me if I'm wrong, but don't Dead Lifts target you hips,glutes. etc...not back? or do they work the stabilizers in the back?

[fixationdarknes]

Correct me if I'm wrong, but don't Dead Lifts target you hips,glutes. etc...not back? or do they work the stabilizers in the back?

The quads, glutes, and calves are assisting muscles during the Deadlift, with the back working as stabilizer muscles. But the primary target is the lower back, with essentially the whole body working to help during Deadlifts.

[SkinnySadMan]

WHen you guys are doing hammer curls do you make circles with the dumbell or just keep it horizontal ? If you guys get the picture..

I think your suppose to start with dumbells with palms facing your sides, then you would twirl the dumbells inwards ? Thats how I do it anyways. my friend just keeps the dumbell stationary, whereas I make a circular wrist movement. Damn I can't explain.