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pje120 · 08-31-2005, 06:20 PM

You're doing a lot of shoulder work.

If you list what muscles each use in each exercise it will help you choose what to cut down:

5-7 minutes of stretches
Back extension (3 sets) - lower back
Bench Press (1 set) - triceps, shoulders, chest
Decline Press (1 set) - triceps, shoulders, lower chest
Weighted Narrow-Stance Pushups (1 set) - triceps especially, shoulders, chest
Shoulder Press (bar) (1 set) - shoulders, triceps
Upright Rows (1 set) - lats, rear shoulders
Back Pulldown, narrow grip (1 set) - (lower?) lats, rear shoulders
Back Pulldown, wide grip (1 set) - (upper?) lats, rear shoulders
Dumbell Push Press (1 set) - shoulders
Dumbbell Squat (1 set) - legs, abs...
Machine Calf Raise (1 set) - calfs
Weighted crunches (10-15) - abs

Workout B

5-7 minutes of stretches
Incline Bench Press (1 set) - triceps, shoulders, upper chest
Incline Bench Press to neck (1 set) - triceps, shoulders, upper chest
Weighted dips on machine (1 set) - triceps, chest
Shoulder press (1 set) - shoulders
V-Bar Back Pulldown (1 set) - lats, rear shoulders
Dumbbell Clean and Jerk (1 set) - full body?
Dumbbell Deadlift (1 set) - lower back, legs, traps...
Weighted Crunches (10-15) - abs
Seated Shoulder Row (arms high) (1 set) - shoulders
Standing Circle (type of Dumbbell Press) (1 set)- shoulders?
Back extension (1 set) - lower back
Obliques machine (2 sets) - obliques

If you consider the bench presses shoulder work (as you should, a study has proven that you actually use triceps & shoulders more than chest in bench press) you can see that you can easily cut down on some of the shoulder work. Keep the bench presses, but I would get rid of some of the (other) shoulder presses. Back exercises works shoulders, but that's the rear shoulders, while most shoulder exercises work the front/side shoulders, so I wouldn't worry about that.

Also, unless you are doing the back exercises palms in you aren't really doing any bicep work, so I'd recommend doing them that way to add bicep work (as you seem to perfer composite exercises).

It really depends on what you want. I'm assuming you don't want relatively massive shoulders and you didn't realise you were doing so much shoulder work. I guess you could also cut the obliques machine as your obliques will get worked with deadlifts and squats (especially with dumbells).

08-31-2005, 06:20 PM	#3 (permalink)
pje120 Upright	You're doing a lot of shoulder work. If you list what muscles each use in each exercise it will help you choose what to cut down: 5-7 minutes of stretches Back extension (3 sets) - lower back Bench Press (1 set) - triceps, shoulders, chest Decline Press (1 set) - triceps, shoulders, lower chest Weighted Narrow-Stance Pushups (1 set) - triceps especially, shoulders, chest Shoulder Press (bar) (1 set) - shoulders, triceps Upright Rows (1 set) - lats, rear shoulders Back Pulldown, narrow grip (1 set) - (lower?) lats, rear shoulders Back Pulldown, wide grip (1 set) - (upper?) lats, rear shoulders Dumbell Push Press (1 set) - shoulders Dumbbell Squat (1 set) - legs, abs... Machine Calf Raise (1 set) - calfs Weighted crunches (10-15) - abs Workout B 5-7 minutes of stretches Incline Bench Press (1 set) - triceps, shoulders, upper chest Incline Bench Press to neck (1 set) - triceps, shoulders, upper chest Weighted dips on machine (1 set) - triceps, chest Shoulder press (1 set) - shoulders V-Bar Back Pulldown (1 set) - lats, rear shoulders Dumbbell Clean and Jerk (1 set) - full body? Dumbbell Deadlift (1 set) - lower back, legs, traps... Weighted Crunches (10-15) - abs Seated Shoulder Row (arms high) (1 set) - shoulders Standing Circle (type of Dumbbell Press) (1 set)- shoulders? Back extension (1 set) - lower back Obliques machine (2 sets) - obliques If you consider the bench presses shoulder work (as you should, a study has proven that you actually use triceps & shoulders more than chest in bench press) you can see that you can easily cut down on some of the shoulder work. Keep the bench presses, but I would get rid of some of the (other) shoulder presses. Back exercises works shoulders, but that's the rear shoulders, while most shoulder exercises work the front/side shoulders, so I wouldn't worry about that. Also, unless you are doing the back exercises palms in you aren't really doing any bicep work, so I'd recommend doing them that way to add bicep work (as you seem to perfer composite exercises). It really depends on what you want. I'm assuming you don't want relatively massive shoulders and you didn't realise you were doing so much shoulder work. I guess you could also cut the obliques machine as your obliques will get worked with deadlifts and squats (especially with dumbells).