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Training Regiment

D

Dungan23

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Get Shredded!
[FONT=&quot]So this is my current training regiment, what do you guys think?

*Morning training:*[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]30min of fast pace walking/biking.[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]After morning training have Meal 1.[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Evening Training 1:[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Day 1 - Legs:[/FONT]
[FONT=&quot]Leg extentions 4 x 15[/FONT]
[FONT=&quot]Leg press 4 x 20 [/FONT]
[FONT=&quot]Squats 4 x 10[/FONT]
[FONT=&quot]Hamstring curls 4 x 10 [/FONT]
[FONT=&quot]Lunges 4 x 20 steps [/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Day 2 - Back and calves: [/FONT]
[FONT=&quot]Machine rows 4 x 15 [/FONT]
[FONT=&quot]Lat pull down 4 x 15(wide) [/FONT]
[FONT=&quot]Lat pull down 4 x 15(close) [/FONT]
[FONT=&quot]Rope pull to waist 3 x 20 [/FONT]
[FONT=&quot]Standing calf raise 4 x 15/15 [/FONT]
[FONT=&quot]Seated calf raise 4 x 15/15 [/FONT]
[FONT=&quot]**(slow/faster) [/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Day 3 - Shoulders:[/FONT]
[FONT=&quot]Side raises 7 x 12[/FONT]
[FONT=&quot]Behind the neck machine press 7 x 12[/FONT]
[FONT=&quot]Bent over side raises 7 x 12[/FONT]
[FONT=&quot]Arnold press 5 x 12[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Day 4 - Chest:[/FONT]
[FONT=&quot]DB decline/incline press 7 x 12 [/FONT]
[FONT=&quot]Machine press 5 x 12 [/FONT]
[FONT=&quot]Incline flyes 5 x 12 [/FONT]
[FONT=&quot]Crossovers 5 x 20 [/FONT]
[FONT=&quot]Shrugs 5 x 20[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Day 5 - Arms:[/FONT]
[FONT=&quot]Preacher curls 4 x 15 [/FONT]
[FONT=&quot]Seated alternate curls 4 x 12 [/FONT]
[FONT=&quot]Hammer curls 4 x 12 [/FONT]
[FONT=&quot]Rope push downs 4 x 15 [/FONT]
[FONT=&quot]Over head tri ext. 4 x 12[/FONT]
[FONT=&quot]Scull crushers 4 x 12[/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Day 6 - Shoulders:[/FONT]
[FONT=&quot]Side raises 4 x 12 [/FONT]
[FONT=&quot]Bent over side raises 4 x 12 [/FONT]
[FONT=&quot]Rope pull to face 4 x 15[/FONT]
[FONT=&quot]Upright rows 5 x 12 [/FONT]
[FONT=&quot]
[/FONT]
[FONT=&quot]Day 7 - Rest [/FONT]
 
No BB or DB ROWS? And zero lower back workd too. If you like it all tho means shit what we think.

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Military press for shoulder development? I’d throw them in. I feel like behind the neck presses are injuries waiting to happen.
 
Just curious how you eat throughout the rest of the day?
 
Thats why i posted it up to get some feedback, I think i might ditch the behind the neck and go for military press, so diet wise, im consuming eggs, oats, tuna, rice, salmon, raisins, potatoes, broccoli, green beans, 2 protein shakes a day, udos 1-2-3 oil, these are pretty much my main foods, 3 out of the 6 meals i am having contain rice tuna and egg whites. cals wise im around 4k give or take a few hundred, i really started working on my diet 06/23/2020, cleaned up my foods, and increased amount. oh and intra w/o im consuming water containing eaas, and karbolyn, getting in some easy carbs..
 
Milford King said:
Military press for shoulder development? I’d throw them in. I feel like behind the neck presses are injuries waiting to happen.
Click to expand...
Yes I agree I feel like once I really included military press as my staple on shoulders they really came up

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I like BNP's in Smith machine (controlled). Some think they may cause injury (and they may) while they happened to help cure mine.
Slow, controlled, light, etc. I was so tight I couldnt even get the bar back there at one time. Not for everyone, but I like 'em.
 
Definitely a good choice adding the intra carbs/eaa’s. Are you training shoulders twice for any reason in specific?


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Training shoulders twice a week right now to help widen my upper body, i had kinda of narrow shoulders, I really wanna get them to pop, I must say its been working rather well hitting them 2x a wk, I do think I need to improve what im doing with my back, add in deads or rack pulls, and another thing is i think for chest I should incorporate a flat bench or something
 
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