While you're here handing out advice BennyC can I run my workout past you please
Legs:
Back squats
Front Squats
Calf Raises
Walking lunges perhaps as a finishing move?
Back:
Deadlifts
Widegrip Pullups (+chins if pullups didn't go to failure)
T-Bar Rows OR BOR's
Shrugs
I like to do these on my shoulder day as I feel I get a lot of trap recruitment from OHP'ing, especially DB seated press with no back rest
Shoulders:
OHP
Side Raises
Front Raises
Reverse Fly
Cleans/Hanging Clean? HC2PP/HC2MP is a good little move
Chest:
Dips
primarily a tricep exercise though at the right angle this can target the chest
Dumbbell Benchpress
Flies
Arms:
Barbell Curls
Dumbbell Isolation Curls
Hammer Curls
Barbell French Press
Do you have a special bar or is thise a straight/EZ bar in which case it's a 'skullcrusher'
Overhead Dumbbell French Press
On the whole it looks good mate. I'm bearing in mind you're training at home so are a little limited.
Don't forget you can always superset exercises for the same & different muscle groups if you fancy a change. Though these combined with dropsets are good try not to do them too frequently as a burnt out CNS isn't good!
I've grouped together the things I do on the same day, so basically the only things I do together are shoulders and chest, everything else gets in own day. However that's not the order I do them in in terms of when they come in the week, I generally will pick one of those groupings based on what feels the most rested.
Anything wrong with that order or exercise choice?
Thanks in advance
Sounds good to me. Sometimes it's best to wait till you feel completely fresh, even if it involves a few days rest - where you can do some conditioning or circuits to keep busy, and then train 100%. Nothing worse than training a group that's not full recovered/still tired.
With my fullbody push/pull split I'm quite liking working shoulders & chest together as it means the anterior and lateral delts get a proper good seeing too. Likewise performing rows,pull ups, chins, deadlifts, raises and shrugs gives my whole back a good going over.
Some direct hamstring work such as SLDL or Glute Ham Raises would be good. Deffinatley get on the SLDL, brilliant exercise working your hamstrings, trunk, core and upper back/traps slightly from keeping your torso ridged through the movement, plus it's grip work too when you go heavy enough.
In regards for order what ever works best for you mate. When I trained chest, back, legs & shoulders seperatley it was always in that order. I used to Deadlift at the weekend on my odds & sodds day as I was usually using 80-95% load so was quite taxing.
As long as theres some logic to the order. I found legs after chest and back was good as it gave my shoulders a days rest before training them individually. When training chest & shoulders on their own day it makes sense to have 2-3 days rest between.
Mixing the order up for each group too is good to keep the body guessing and can provide a bit of an aerobic workout. Some weeks do the isolations such as flyes, raises etc first to pre-exhaust, then other weeks do the compounds first. Nothing worse than finding a routine boring!
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