eastcoast4life
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« on: February 13, 2007, 08:18:29 PM » |
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ok so my split is.... chest/calves, quads/hams/lower back, bi's/4arms, off, shoulders/tri's, back(lats,traps), off.(22yo, 213lbs, 6'3'',12%bf)
first off, bi's have there own day because i feel there lacking and i hit them with extreme intensity and focus when i give them there own day. i dont forsee any other questions about the routine but im probably wrong
everyday i leave the gym dead tired, body parts shaking and hungry EXCEPT my shoulders, every muscle group i hit is sore for days EXCEPT my shoulders. its starting to drive me insane. my shoulder/tri day consists of....
Seated shoulder press(barbell) - good warm up, then 4 sets(6-9 reps each) cable side raises(cable behind my back) - 4 sets front raises(laying on incline bench, chest on bench) - 4 sets rear delts(hard to explain, i bend over 45 degrees then put my head against the wall and do em) - 4 sets
Weighted Dips(upright as possible as to night use much chest) - 4 sets seated over head press(ez bar) - 4 sets laying skull crushers (DB) - 4 sets cable pressdowns(10 inch bar) - 4 sets
now at the end of this my shoulders are tired, my tri's have an insane pump and are sore for a good day or 2. but my shoulders...nothing, a small pump and no soreness at all. I have the same intensity for this muscle group as the others, lift heavy with good form. i just cant seem to hit them hard enough alough im going to failure.
so anyone? help? oh and sorry in advance for my horrible grammar.
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