Looking for workout evaluation/input

[ehlpitel]

Well, here's what I do:

Chest: Since I dislocated my shoulder last summer(2005), I haven't been able to do flat bench, so I just throw in a few sets of incline bench with dumb-bells whenever I do legs, maybe some incline flies as well.

Legs: Smith machine squats, fake squat machine(lets me really pile on the weight and doesn't stress my lower back as much), leg press, leg extensions and calf raises.

Shoulders: Start off with over-head dumb-bell presses, then do some Arnold presses with pretty light weight, move on to upright rows, usually super-setting them w/different kinds of shrugs and finish off with some form of rear-delts.

Back: Start off with deadlifts, then do pull-ups(first set is usually around 11 or 12 reps, when I weighed in the 160s, I could do 25 pullups, but drinking shitloads of beer over the summer made me weigh close 190), I try to get in around 40 pullups all together. I usually switch between T-bar rows and pullups. I might throw in some bent over rows and I do shrugs on back days as well. I do seated row and close grip lat pulldowns as well.

Biceps/Triceps: This day is usually my favorite b/c of the pump in my arms. I start with skull-crushers(busting out a few narrow grip reps at the end) or EZ bar curls using the arm-blaster thing to isolate the biceps really well(I only do two sets b/c I go pretty heavy with great form,I start with 75lbs and did 95lbs last time and am hoping for 100+ next time). Then I'll do either tricep pull down with the cable or some forearm curls. I do hammer curls sometimes as well as seated incline curls. For more triceps I do some tricep kick backs with a dumb-bell. I do 21s for biceps and usually finish with standing cable curls, the kind where the cables are set high and you have one in each hand.

What do you think of the routine? Anything you would change, anything you would add?

Thanks in advance

[hidr0]

First I'd say hit the chest WAY harder. Though I dont know your goals, the chest is a massive muscle that can help you add a lot of size and strength, and it looks good ;)
I had a shoulder problem as well from rugby so for over a year I never did flat bench. See if you can do incline bench, if not id definitely recomend at least one major press (incline or flat) followed by a machine press (opposite of the first) followed by at least 2 different fly exercises (incline + decline or Flat + decline)... this will allow full chest development to help create a balances square chest :) oh and 5 sets or so for all of these exercises. lower rep presses higher rep flies.

Shoulder day is solid I used to do almost the exact same routine. Try doing seated smith machine press supersetted with lightweight arnold press for a real shoulder killer.

Back day looks solid as well, just make sure you hit ever part (inner outer upper lower) with a good variation of wife grip and close grip pulldowns as well as low rows or tbar rows.

Everybody loves tri/bis haha. :P just make sure you hit them hard and get a good variation on hitting all 3 heads of the triceps.

all in all it looks pretty good. It really depends on your goals and what you're looking for (muscle gains, fat loss, size gains, etc.)
just make sure with every set your pushing yourself as hard as you can and i guarentee some good gains (if thats what you're after)

[Adewale]

Well here's my input.

Legs: Make sure you balance your agonist/antagonist muscle groups. I see you are doing quad exercises without and hamstring exercises. Try putting in dumbell deadlifts, machine leg curls, lunges.

Shoulders: I don't really believe in arnold presses, as the rotation of your triceps inward is inhibited by muscles much weaker than your anterior deltoid (your shoulder). To each their own, though. I'd say add in something for your medial deltoids, such as lateral raises. EVERYONE neglects that muscle.

Looks pretty good though, what are your goals?

-Wale

[shawnyboy]

i agree, you seem to focus a lot on your biceps and tri's more than anything
your chest is going to deteriorate, it isn't used as much as you think it is...start trying to do cable flys or dumbell bench

[ehlpitel]

The problem with benching is that i have a shoulder injury, and although it looks like I focus a lot on biceps and ticeps, thruth is I only work on them about once a month.

My goals are just general strength.

what type of shoulder injury, did you do rehab?
I have some great shoulder stuff I posted a while back.

[shawnyboy]

well your chest is where most of your strength comes from, even if you have had shoulder injuries, just start out with light weights when your doing somethin g that stresses those muscles.

[ehlpitel]

Yeah, I think I'm going to try doing some light DB chest press, incline and flat and see how that works out.

BTW, it was a dislocated shoulder.