Chest, Shoulders, Biceps

Yoshi_Toshi

Hi Folks,

I'm currently doing the following for my Chest, Shoulders, Biceps workout.
I'm doing a 3 day split (legs /abs on Mon Triceps / Back on Fri).

I'm looking to re-jig it....any comments / suggestions?

Full body stretch head to toe
Run 2K on treadmill

Chest
Smith Machine Bench Press (3 set x 8 reps)
Incline Dumbbell Flyes (3 set x 8 reps)
Lying Dumbbell Pullovers (3 set x 8 reps)
Flat Bench Dumbbell Press (3 set x 8 reps)

Shoulders
Two Arm Front Deltoid Dumbbell Raises (3 set x 8 reps)
Shoulder Press (3 set x 8 reps)

Biceps
Alternating Hammer Curls (3 set x 8 reps)
Dumbbell Concentration Curls (3 set x 8 reps)
Single Arm Preacher Curls (3 set x 8 reps)
Standing Cable Curls (3 set x 8 reps)

Thanks,

Chucky the tree

do the normal bench press and not the smith machine. Also dips are also a good excercise to finish your chest routine i think.

I find lateral raises are great for your shoulders. Do some shrugs to build your traps.

For biceps do pull ups.

justsomebloke

what are your goals

yomchi

Yoshi_Toshi wrote:

Hi Folks,

I'm currently doing the following for my Chest, Shoulders, Biceps workout.
I'm doing a 3 day split (legs /abs on Mon Triceps / Back on Fri).

I'm looking to re-jig it....any comments / suggestions?

Full body stretch head to toe
Run 2K on treadmill

Chest
Smith Machine Bench Press (3 set x 8 reps)
Incline Dumbbell Flyes (3 set x 8 reps)
Lying Dumbbell Pullovers (3 set x 8 reps)
Flat Bench Dumbbell Press (3 set x 8 reps)

Shoulders
Two Arm Front Deltoid Dumbbell Raises (3 set x 8 reps)
Shoulder Press (3 set x 8 reps)

Biceps
Alternating Hammer Curls (3 set x 8 reps)
Dumbbell Concentration Curls (3 set x 8 reps)
Single Arm Preacher Curls (3 set x 8 reps)
Standing Cable Curls (3 set x 8 reps)

Thanks,

The split is fine, Some people don't like the smith machine becuase it excludes the stabilising muscles of the chest and arms.

I notice everything is 3x8 sets. Does this mean that you are not adding weight after each set? f you want to make your muscles grow you got to over load them and work to failure.

Your chest work out is a bit topsy turvey. I would drop the smith machine and work with dumbell flies both flat and incline if you like. I've always found the pull overs a tad useless but thats just my opinion.
Do your dumbell presses first and work up the weights and then do flies and burn them bad boys on the last sets. Keep the good compound lifts to the beginning of each muscle group like dumbell presses. Do a search for using the negative so you get the most from your training.

Start your shoulder work out with the pressing - again keeping the compound lifts at the beginning of your work out.

mloc

Doesn't seem too bad, but I'd probably increase the amount of compound exercises you're doing.

For example, try heavy military presses or clean presses instead of the shoulder presses, or maybe try plain old barbell curls instead of some of the isolation work. For the chest, perhaps try using the flat bench barbell press first before maybe some incline dumbell presses, finishing with the flyes so as to start with compound exercises and isolate increasingly throughout the workout.

It may also be an idea to leave the run until after the weight exercises. Your 3x8 targets are a bit too constant... try and aim for an 8-12 range, using a weight that allows you at least 8 but no more than 12 repetitions. As Jon says fatiguing the muscles to the point of failure is essential to increasing thier ability.