Hi! You have found a great forum, welcome.
You do realize the hanging weighted leg lift is NOT for the abs, right?
If you are doing flat flys+incline bench press that is more than enough for the anterior delts. Scratch the shoulder press. You won't be able to lift any high weight on it anyway, they'll be out of gas.
Thanks! I have actually not being doing that abdominal section anyway, I have just been doing crunches. I have been doing this routine for about 6 weeks - although slightly modified.
As Jeff D recommended giving a bit more time as the sets/weights are increased.. I have been doing that anyway. I also have had an extra rest day inbetween - so 3 rest days per week.
Good tip re dropping the shoulder presses, I have noticed that I don't have much gas for that!
Regarding pec dec, I am going to drop that. I have found it is hurting my shoulders (rotar cuffs perhaps.. not sure?).
Seated row should come before lat pull down.
Triceps the day after chest? Ouch! Aren't they sore as hell?
The deadlifts use your erector only as far as back, so you can use it as a rest between pull down and rows.
Have you thought about rear delt rows? I know my anterior delts got huge and looked really funny next to my small rear delts until i started doing rear delt rows.
Nah, they aren't particularly sore. I have really been trying to eat right and I have been having pre workout and PWO shakes - and been having some daytime shakes inbetween meals etc. I haven't noticed lots of soreness other than with things like squats (other than when I first started out). Which by the way, I am not on particularly heavy weights (as far as weights go.. for me they can be heh) can dumbbell squats be effective (as effective) than using the smith machine or whatever. I have a disliking for the machines and I don't have a training partner at the moment.
I would like to add rear delt rows I think.
If you change deadlifts to stiff legged deadlifts, you can reduce leg curls to one or two sets easily.
Try standing one legged calf raises to reduce the weight on your shoulders on that machine. It always bothered me.
Sounds good also, although, at the moment I don't have a huge amount of weight on it as I am still pretty lean :)
DB preacher curls are NOT for the biceps. They are for the brachialis. I had crappy biceps until I started doing DB incline curls. If you're going to do a brachialis exercise, do them after the biceps exercise.
How come the forearms exercise section only includes something for flexors? What about extensors?
All very good points. TO be honest I got this routine off the internet - this is a routine which some 'very experienced people' recommended some others who are wanting to get into a bit better training program use.
Surely there is a program out there which is a bit better suited to me, or should I just make the changes recommended?
Geez why are there only two rest days per week? You build muscles on your off days, not your workout days.
Yeah, I was adding some days in between actually.
I'm wondering if I should try and find a new program actually - I don't wanna ask the instructors at my gym to do it, I have had them do it before and they always give really lame isolation exercises etc... lots of machines too.
Good to hear from you all.