Mike here

[Mike]

Hi all. Have been weighlifting for about two years now, used to be training for sport but now just do it for a hobby. Train 5 days a week. Do 3 - 4 30 to 40 min carido sessions a week as well. Train abs at the end of mon, wed, fri workouts when i'm not injured (ligament tear un groin currently).

194 cm and about 85k. about 9-10% BF

Monday - Back - Pullups, Lat Pulldowns, BB row's, Cable Rows

Tuesday - Chest - BB bench, Incline BB bench, Decline BB, Pec fly machine.

Wednesday - Legs - Deadlift, Squat, Legpress, Lying curl, Standing calf raise, Tuck Jumps and other plyo's when I dont do weights

Thursday - Shoulders - DB military, seated bent over rear fly, lateral raise, Rear fly machine

Friday - Arms - Chin ups, BB curl, Hammer curl, CG bench press SS dips, V bar pushdown, Rope Pushdown.

Any comment of where I might be missing would be awesome.

Cheers, look forward to making some posts.

Mike.

[Pseudonym]

Gidday Mike. Your routine looks pretty damn good to me. Depending on your physique and goals, you might like to consider the following:

Back: Pullups and pulldowns are very similar, so maybe do your pulldowns with a close grip? Could also throw in some shrugs if you wanted.

Shoulders: You've got two lots of rear flyes. That's not necessarily a problem, but you haven't got anything for the front delts.

Arms: I assume the chinups are done with an undergrip to place more emphasis on the bicep? Again, V-bar and rope pushdowns are quite similar, so you could do an overhead tricep exercise instead.

Those are all minor points though. Overall, it's a good routine.

[poos_n_wees]

:ditto: Your 'legs' day looks brutal

Welcome!

[Mike Zero]

Hello Mike, my name is also Mike.

(see what I did there lulz)

... :oops:

[Mike]

"Back: Pullups and pulldowns are very similar, so maybe do your pulldowns with a close grip? Could also throw in some shrugs if you wanted.

Shoulders: You've got two lots of rear flyes. That's not necessarily a problem, but you haven't got anything for the front delts.

Arms: I assume the chinups are done with an undergrip to place more emphasis on the bicep? Again, V-bar and rope pushdowns are quite similar, so you could do an overhead tricep exercise instead."

->Cheers for that, I use a shoulder width frip for my pull ups, and a very wide grip for the pull downs, as I don't quite have the strength to do really wide grip pull ups so sort of get the close grip a bit already.

Yeah probably should do some shrugs cos i've got f*ck all traps actually.

I use to do some Arnold presses but didnt keep it up, My front delts are heaps stronger and a bit bigger than my rear's from bench pressing etc so I dont find I need to work them much - mainly fear of getting out of proportion.

With regard to chins, yeah they are reverse grip - use them to over load the muscle and pre-exhaust before going into the lighter weight moves. I use v-bar and rope pushdowns together just to overload as sometimes i find it quite hard to work my tri's as hard as possible as I have one really weak wrist.

Cheers for the comments tho bro really appreciate it. What exercises do yuo do for traps that aren't shrugs? I've been doing some BB snatch for fun lately and that gets the traps pretty well but not an isolation move.

Cheers,

Mike

[Pseudonym]

Good answer. Tailoring your routine to improve your proportions and symmetry is what bodybuilding should be about. Too often people let one body part grow out of all proportion to the rest of them. :nod:

The reason I suggested overhead exercises for triceps was that they work a different part of the muscle to pushdowns. Pushdowns and the like are great for working the outer head, but if you want to work the inner head (which gives that cool sweep under your arms in a front double bicep pose) then overhead movements are the thing, I'm told.

Traps? Yeah, I hate shrugs too. They have to be the most boring exercise ever. You could try some face pulls, and really focus on squeezing the traps. These have the added bonus of working the rear delts as well. Fit a rope attachment to a high pulley machine (you can use a lat pulldown machine too), and keeping your elbows up, pull your hands back towards your face.

[Mike Zero]

Traps? Yeah, I hate shrugs too. They have to be the most boring exercise ever.

Have a look at this:

http://www.t-nation.com/readArticle.do?id=1689966

[Mike]

Thats a pretty cool exercise mikezero, will have to have a go and see how it goes.

cheers

[blairandkelly]

welcom mate