After trying many different body part combinations and frequencies, here is a program that may work perfect for you.
Training tips for three weeks, train every body part twice a week. Then for two weeks, reel it back to training everything once a week. Its based on the principle of overreaching. While the first phase works well, but near the end you start to get over trained. Because that’s when you switch to training body parts less frequently and adding more rest, so your muscles recover. Furthermore by the end of the each phase, you’ll be looking forward to the next one.
Take the time to go through a fairly involved warm up process that serves to get the entire shoulder girdle warm and primed for hard training. Adding a legal steroid supplements to help build muscles and give you explosive strength will have you bulked up in no time.
Many bodybuilders will do just a couple of light sets of their first exercise on shoulder day, if that. While impatience to get right to the big weights not only hampers performance, but it also sets you up for injuries and problems with your joints and connective tissues down the line. Start on a seated lateral raise machine, facing away from it unlike the standard way, with the pads low on elbows for about three sets of 20 reps.
Because the second movement is a three-stage rep sequence performed with a low cable pulley and a bar or dual handles for an attachment. Step one, pull the bar up to chin level. Step two, work the rotator cuffs by using them to externally rotate the bar up to about the top of your head. Furthermore, the final step is to press that overhead. Later in the workout, you can do the movement again a bit heavier and minus the external rotation component. After three sets of this, you’ll be ready to rock!
WEEKS 1-3
- Monday: Quads, hams and calves
- Tuesday: Chest and back
- Wednesday: Shoulders and arms*
- Thursday: OFF
- Friday: Rest
- Saturday: Quads, hams and calves
- Sunday: Chest and back, etc.
*you may skip this training day every other rotation, as shoulders and arms may be a strong point already.
WEEKS 4-5
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Shoulders and arms
- Friday: Rest
- Saturday: a.m.-Quads p.m.- Hams and calves
- Sunday: Rest, repeat
SHOULDER ROUTINE
Active Warm-Up-Rotator cuff exercises, cable upright rows/external rotations/press
- Smith Behind – Neck Press 4 X 8-10
- Cable Upright Rows and Press 4 X 10-12
- Seated Dumbbell Laterals 4 X 10-12 partial, 10-12 full range
- Press Outs 4 X 10
- Rear Delt Machine 4 X 12
- High Cable Rear Delt Pulls 3 X 12