Delts n Tris

[JKurz1]

this look pretty good for a mass routine??


Weights are irrelevant.......mre concerned with exercises selection and rep range...........training more pure Mass......not concerned with strength although they do come hand in hand.......

Standing Over Head Press:

warm-up: bare bar: 15 reps each set

Set 1: 135 lbs: 10 reps
Set 2: 185 lbs: 3 reps; 135 lbs: 3 reps
Set 3: 225 lbs: 2 reps w/ assists; 135 lbs: 2 reps
Set 4: 135 lbs: 6 reps

Seated Dumbbell Press:

Set 1: 60 lb dumbbells: 8 reps
Set 2: 100 lbs dumbbells: 4 assisted reps
Set 3: 100 lbs dumbbells: 4 assisted reps

Barbell Upright Row:

Set 1: 70 lbs: 8 reps
Set 2: 120 lbs: 8 reps
Set 3: 120 lbs: 8 reps

Close Grip Bench

Set 1 : 165: 10 reps
Set 2: 165 : 8 reps
Set 3: 165 : 8 reps
Set 4: 165 : 8 reps, 135 : 9 reps , 95: 10 reps

Wide-grip Tricep Press-down:

Set 1: 65 lbs: 10 reps
Set 2: 85 lbs: 10 reps
Set 3: 105 lbs: 5 reps; 85 lbs: 5 reps; 65 lbs: 5 reps

One-arm Dumbbell French Press:

3 sets: 35 lb dumbbell: 6 reps each arm each set**

 

[silver_shadow]

three words - too much volume!

 

[c3salonikaangelgr]

You could get away with that on a cycle but you could also get the job done using a basic routine like my husband gave to you that one time. Keep it simple and you will grow. Again, unless you are on cycle and have perfect nutrition, high volume only hurts you. And strength is a very good way to tell if you are going to be adding mass. If you are adding weight to the bar each week and you aren't growing, then all you need to do is up the calories.

Also why the need to for two overhead press exercises? Front delts already get hit hard from most tricep exercises and pec ones as well. Best to keep it simple. Standing military press or clean and presses are good enough all on their own to grow massive delts.

 

[Protobuilder]

what happened to your personal trainer you were using towrad the end of last year?

 

[jpt]

i think the volume is fine....he's training for mass like a bodybuilder does. i do think that doing ohp's and db press is a bit much considering your going pretty heavy on ohps. i would sub side laterals instead to hit the side delts even though they are for "gaping vaginas" lol

 

[blut wump]

Swap the DB press for seated DB cleans

Drop the upright row, there are safer ways to work your rotator cuff. Upright row has no place in a sane, educated man's repertoire.

Why would you go wide on triceps pressdown? They are better isolated with a close grip. Do these last.

 

[JKurz1]

what would you sub for uprights and what are seated cleans??????//

 

[Cynical Simian]

Good to see you haven't lost your touch for starting "(Bodypart/Lift Name)" threads. Too bad you refuse to stick with anything, even a shitty routine, for long enough to make progress.