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Fitting shoulders in twice a week

Discussion in 'Weight Training/Bulking' started by Fader, Feb 1, 2013.

  1. Fader

    Fader Active Member

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    Hi, I currently do the following split :

    M - Chest/Triceps/Calves
    T - Back/Biceps/Abs
    W - Cardio
    T - Shoulders/Traps/Calves
    F - Legs/Abs
    S - Rest
    S - Rest

    I am looking to fit Shoulders in twice. I want chest once or twice a week and shoulders twice a week, along with cardio and everything else. I'm thinking of this. Any suggestions/Comments?

    M - Chest/Triceps/Calves
    T - Back/Biceps/Abs
    W - Cardio
    T - Shoulders/Traps/Legs
    F - Rest
    S - Shoulders/Chest/Calves
    S - Cardio

    I figure I could work one of the chest days in a 5x5 type workout and the other in a 15-12-10 style rep scheme and shoulders will also get more of my attention as it's a lagging body part?

    Thx all
     
  2. Fader

    Fader Active Member

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    To show my normal routine if it helps (will try to make it less complicated)

    Week 1 i do 12-15 reps, week 2 i do 9-11 reps, week 3 i do 5-8 reps and week 4 i do 3-5 reps and then continue on. On different weeks I do different varients sometimes, but only for example db instead of bb or similar .. anyways here it is

    Monday [Chest/Tri/Calves] :
    BB Bench Press [4 sets, reps vary] +1 set burnout
    BB Incline Bench Press [3 sets, reps vary] +1 set burnout
    Incline DB Flyes [3 sets, reps vary] +1 set burnout
    Press Ups [4 sets, reps vary] +1 set burnout
    Tricep Extensions [4 sets, reps vary] +1 set burnout
    Skullcrushers [3 sets, reps vary] +1 set burnout
    Diamond Press Ups [3 sets, reps vary] +1 set burnout
    Standing Calve Raise [4 sets, reps vary] +1 set burnout
    BB Calve Raise [4 sets, reps vary] +1 set burnout

    Tuesday [Back/Biceps/Abs] :
    One-arm DB Row [4 sets, reps vary] +1 set burnout
    Pull-Up [3 sets, reps vary] +1 set burnout
    Bent Over Row [3 sets, reps vary] +1 set burnout
    DB Pullover [3 sets, reps vary] +1 set burnout
    BB Curl [4 sets, reps vary] +1 set burnout
    Incline DB Curl [3 sets, reps vary] +1 set burnout
    Pull-Up [3 sets, reps vary] +1 set burnout
    Planks (60secs)[3 sets, reps vary] +1 set burnout
    Crunches [3 sets, reps vary] +1 set burnout
    Bicycles [3 sets, reps vary] +1 set burnout
    Hanging Leg Raise [3 sets, reps vary] +1 set burnout

    Wed - Cardio
    Thur [Shoulders/Traps/Calves]
    DB Shoulder Press [4 sets, reps vary] +1 set burnout
    Side Lat Raise [3 sets, reps vary] +1 set burnout
    1-Arm Front Raise [3 sets, reps vary] +1 set burnout
    Upright E-Z BB Row [3 sets, reps vary] +1 set burnout
    BB Shrug [4 sets, reps vary] +1 set burnout
    Snatch High-pulls [4 sets, reps vary] +1 set burnout
    Standing Calve Raise [3 sets, reps vary] +1 set burnout
    BB Calve Raise [3 sets, reps vary] +1 set burnout

    Fri [Legs/Abs]
    BB Squat [4 sets, reps vary] +1 set burnout
    Lunges [3 sets, reps vary] +1 set burnout
    Romanian Deadlift [4 sets, reps vary] +1 set burnout
    DB Leg Curls [3 sets, reps vary] +1 set burnout
    Bent-Knee Hip Raise [3 sets, reps vary] +1 set burnout
    Crunches [3 sets, reps vary] +1 set burnout
    Plank [3 sets, reps vary] +1 set burnout

    Weekend - Break.

    Now this is just the first week of 12-15 reps. The "burnout" is just stop(rest) then do asmany as you can. Later in the heavier weeks I'll do a drop set instead.
     
  3. chicanerous

    chicanerous Elite Member
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    Sounds fine, although you might just want to consider using more compound stimulus for your shoulders. Given your exercise selection, despite your shoulders having their own day in your original schedule, you didn't treat them like they were on their own.

    I'd suggest some solid work on barbell military press along with push presses. It can also help to do jerks since they can provide a large overall overhead stimulus.
     
  4. chicanerous

    chicanerous Elite Member
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    You might consider this article as well:

     
  5. petvan

    petvan Well-Known Member

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    I made the most progress on my shoulder strength just recently when I started to do standing strict press, push press, push jerks, rack jerks and generally lots of movements ending with the weight locked out overhead.

    These lifts done heavy are tough, and I bet very taxing on the full body.

    P
     
  6. Fader

    Fader Active Member

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    Great replies guys, thanks alot
     

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