Routine for lagging parts

[the.gladiator1987]

Ok so I want to do a weekly routine but putting more focus on what i feel needs to get proportioned with the rest of my muscles.

My list is this

1. Back
2. Triceps
3. Shoulders
4. Traps?? Dont know if this is back or shoulders, i call it back though.
5. Legs
6. Calves
7. Chest
8. Abs
9. Biceps

I was trying to find a routine but i get lost everytime. I dont know whether to work out back/shoulders/legs twice a week or if its better to hit them hard once?

Maybe do chest once every two weeks? or every ten days?

 

[bblazer]

Legs can get it twice a week. If you think about a PL routine, there is a squat day and a DL day - both recruit lots of leg muscles.

On DL day incorporate "pull to you" exercises like cable rows or bent over BB rows (as opposed to "pull down" exercises). This will get at your back, bi's and traps even more.

B-

 

[fortunatesun]

It difficult to narrow down your choices - exta work without neglecting the rest.

One way to get around this is by doing extra workouts in addition to a program that you know works for you. These can be done either after your normal workout or before cardio and should last no more than 20 min. Here's where you do the isolation work you ordinarily wouldn't have time for. You can do these 2x a week, or 3x if you're well conditioned.

 

[Big_BK]

Just squat more.

 

[Big_BK]

Just squat more.

 

[iggy]

Just squat more.

squats 2-3x a week made me grow like a plant.

squats and deadlifts.

 

[the.gladiator1987]

Ill try squatting 2x a week, not sure how that would help my triceps at all. Or deadlifts. Those dont work out the triceps at all.

I might add tri work like weighted dips and reverse bench 2-3x a week? and bis once a week

Sunday - Legs/Shoulders
Monday -Back/Tris
Tuesday -OFF
Wednesday - Legs/Shoulders
Thursday - Back/Tris
Friday - OFF
Saturday - Chest/Bis

So working out

2x a week - back, legs, shoulders, triceps
1x a week - chest, biceps

Im starting this routine and i dont have a set routine, have been all over the place for a couple months. But its the best i can think of that works out everything and would get myl agging parts up?

Heres a pic
http://i14.photobucket.com/albums/a316/hehateme00000/mee.jpg

 

[SouthernLord]

You should try and think outside the box on this. Instead of overloading yourself with isolation exercises think about how you are performing the core lifts.

For your triceps. On your chest day use close grip inclines, close grip bench, and weighted dips. On your shoulder day use barbell overhead press and DB overhead press.

These will fry your tris while working the target muscles without waisting too much time on worthless isolation exercises

Do the same for bis. On back day use pull ups, undergrip bb rows and lose the straps.

For legs. Front squat and leg press one day and back squat and walking lunge the second day. A few months of this and you will need new pants.

Good luck.

 

[iggy]

+1 on front squat. SL is dead on. focus on compound lifts. what exactly are you doing for tri's?

 

[joe d]

one answer could be what all the pl'ers are saying. or maybe you need more variation not so much the lifts but maybe how you do them. how your body responds will be different for each muscle group. so maybe you need a different rep range or to change it up more or less often or work them more or less often. it could also be when you are working them. i would get out the tape measurer and a pen and paper and try combinations of things for 1 month each and look for the patterns.

an example for me is my calvs, hams and quads dont respond well at all to explosive low rep sets so i may only do them once per month for the variation. i will do 15-30 reps almost always. and i change it up every time. but my chest on the otherhand does best on 6-8 rep sets and with little variation. flat bench and flat bumbbell bench is just about all i will do.

 

[Big_BK]

Also i would do your front squats with straps like in this video, puts alot more stress of your arms. YouTube - SuperDave 555x3 Front Squat.MOV

It is also alot easier to do them, i have trouble keeping the bar in my front delt "pocket" when my arms are crossed and bending my wrist back into the clean posotion is out of the question, lol.

 

[SouthernLord]

I'm opposite of you BK. I can't FS with my arms crossed. In order to drive out of the whole elbows first I have to be in the racked position. I had to really work on my wrist flexibility and I always have to warm up by practicing the rack before I squat.

 

[the.gladiator1987]

Not sure if i can do that with a still kinda broken/imflamed fibula. Ill try though...

Hows my new routine look?