Abs and sholders

[Xion]

Need some help fitting abs and sholders in to my rutine. my current 3 day split is list below. Adding another day is not a problem, I can do the exersises here at work. I just don't know which day so as not to go in to the other days and end up over traing an area.

Current 3 day split:
Saturday - Day 1 Chest and Biceps
Bench Press (4 sets 6-10 reps)
Incline Press (4 sets 6-10 reps)
One Arm Flies (4 sets 6-10 reps)
Cable Crossovers ( 4 sets 6-10 reps)
Straight Bar Curles ( 4sets 6-10 reps) Alternating Dumbell Curles (4 sets 6-10 reps)
Hammer Curles Dumbles (4 sets 6-10 reps)


Monday - Day 2 Shoulders and Legs
Dumb. Side Lat. Raides (4 sets 6-10 reps)
Front Dumbbell Raises (4 sets 6-10 reps)
Rear Delt. Flies (4 sets 6-10 reps
Dumbbell Over Head Press ( 4 sets 6-10 reps)
Upright Rows ( 4sets 6-10 reps)
Dumbell Shurgs (4 sets 12-15 reps)
Leg Sled Press (4 sets 8-12 reps
Squats (4 set 6-10 reps
Leg Extensions (4 set 6-10 reps)
Hamstring Curls (4 sets 6-10 reps)
Calf Raises (4 sets 6-10 reps)

Wednesday - Day 3 Back and Triceps

Wide Grip Pull Down (4 sets 6-10 reps)
Close Reverse Grip Pull Downs (4 sets 6-10 reps)
Hammer Str. Seated Rows (4 sets 6-10 reps)
Wide Grip T-Bar Rows ( 4 sets 6-10 reps)
Lower Back Ext. ( 4sets 6-10 reps)
Head Cavers (4 sets 12-15 reps)
Cable Push Downs (4 sets 8-12 reps)
Over Hand (4 set 6-10 reps) Under Hand (4 sets 6-10 reps)
Bench Dips ( To Failure)

Thanks fo rthe help


------------------
"Everything that can be invented already has been."
This statement was released in 1899 by the U.S. Patent Office.
If these 'Experts' ran the world we would still be sitting in the dark. It is our
Responsibility to shatter the outdated thinking and explore the realm of the untested:
It is here that breakthrough opportunities are waiting to be discovered.

 

[GenetiKing]

Think of it this way:
Assuming you don't want to do a push/pull/legs routine, there are 4 major muscle groups you want to work...
Back, Chest, Legs, Shoulders

My suggestion would be something like this:
Mon:Back
Tues: Chest
Wed: Rest
Thurs:Legs
Fri: Shoulders
Sat: Rest
Sun: Rest

This way you are hitting all the bases and you shoulder day won't interfere with Chest day which is a lot of people's problems. Work in abs whenever you can and hit arms with your major bodyparts like Chest/Tris, Back/Bis, or vice versa. You can do Shoulder/Tris instead if you do a lot of pressing motions for delts and want to cap tris off with them.

------------------
Backstage, '75 Olympia:

Serge Nubret, "I look like I can take you."

Arnold, "Keep looking."

 

[Valdez]

without commenting on your routine (which looks fine to me)... I'd say doing staggered sets of abs every training day. say 6 sets of abs (any exercise you like) in between other sets for any given bodypart. that way you can get your rest and still work abs without any addition time in the gym.

 

[Xion]

Cool Thanks for the input guys.

------------------
"Everything that can be invented already has been."
This statement was released in 1899 by the U.S. Patent Office.
If these 'Experts' ran the world we would still be sitting in the dark. It is our
Responsibility to shatter the outdated thinking and explore the realm of the untested:
It is here that breakthrough opportunities are waiting to be discovered.

 

[GenetiKing]

I just noticed you're from Gastonia, NC. I'm not all that far away in Northeast Tennessee. I'm down your way several times a year actually, the Charlotte area and so on.

------------------
Backstage, '75 Olympia:

Serge Nubret, "I look like I can take you."

Arnold, "Keep looking."

 

[Xion]

I work for a web Development company in Charlotte, along with another newbie on the board, Kryp2o.

------------------
"Everything that can be invented already has been."
This statement was released in 1899 by the U.S. Patent Office.
If these 'Experts' ran the world we would still be sitting in the dark. It is our
Responsibility to shatter the outdated thinking and explore the realm of the untested:
It is here that breakthrough opportunities are waiting to be discovered.