Charlie wrote:This program makes sure that I'm targeting every part of my shoulder, and putting extra emphasis on my biceps, which are lagging behind.
Charlie
I didnt say I think you need to explicitly work every part of your shoulder. In fact since chest and back exercises work the shoulder already you can really consider shoulder work optional (as the full body workout templates on this site suggest - if you havent read them you should -
http://www.exrx.net/WeightTraining/Instructions.html).
Anyway, now it looks like you have:
1) Bench press - great, chest, push
2) Rear delt row - to "balance" shoulder work I suppose - but I would suggest a standard row instead, to hit your back and balance the bench press
3) Close grip pull ups - OK, lat work, good. But I would do another push in there before this one to keep the push pull theme going. Either a dip or a military press would seem ideal.
4) Curl - ok you want to emphasize biceps
5) Lateral raise - OK, you want to do some extra delt work. I would move this before the curls (bigger muscles first), and if you do military presses I would say you shouldnt even do these.
Also if you are doing an "extra" pull (biceps) I would suggest you start with pulling, so that you can alternate pushing and pulling. So, it might look something like this:
- Row; Bench; Close chins; Dip; Curl (back/chest/back/chest/biceps) or
- Row; Bench; Close chins; Mil press; Curl (back/chest/back/delts/biceps) or
- Bench; Row; Dip; Close chins; Mil press; Curl (chest/back/chest/back/delts/biceps) or even just
- Bench; Chins; Mil press; Curls (which is 1 exercise for each major body part, plus your curls)
There is no single right answer here. Check those templates and see what you think...
Steve