Stu @ M Developments

iTrader: (12)

Thanks to everyone on here's advice so far i have achieved what felt like my best routine to date...

I did shoulders and back with the following routine...

Friday = shoulders and back:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm

Lat pulldowns seated arms wide palms out:
40Kg x8 2 sets
55Kg x8 2 sets
60kg to failure...

Lat pulldowns seated arms close palms in:
40Kg x8 2 sets
55Kg x8 2 sets
60kg to failure...

Dumbbell rows
10Kg x8 1 set
17.5Kg x8 2 sets
20Kg x 8 2 sets

Seated Dumbell press
15Kg x8 2 set
17.5Kg x8 2 sets
20Kg x 8 2 sets

Side dumbell raises
7.5kg x8 2sets
10kg to failure

Shrugs:
22.5Kg x 10 3 sets

Followed by an exersize for a problem i have with shin splints...

Now for my question... that routine only took me around 45 mins, so do you pro's see anything worthwhile missing that i can add into this routine to make up my 1hr minimum?

Thanks in advance as always

Paul Eggleton

There are a couple you could add. The first is simply upright rows using a barbell. Grab the bar close together with an overhand grip and literally pull the bar up to you chin/face. This works the front and side deltoids as well as the trapezius at the top of your back. However, these muscles are also hit by your pressing/side raises and shrugs.

The other is for the rear deltoid which will only get hit with your back workout. A couple of ways of hitting them.

Be careful of the back again though.

Grab a couple of light dumbbells and bend over so you are just above parallel witrh the floor. Starting with the dumbbells hanging straight down raise them in an arc out to the sides with a slight bend in the arm.

You can also do these propped against an incline bench to take the stress off the lower back.

The other is to use a cable cross over machine (does your gym have one?) or any machine with a cable attachment at the top. You do these one arm at a time. stand at 90 degrees to the machine so the handle is over your right shoulder. Reach across your body with your left hand and grab the handle. Now keeping your arm straightish pull the handle back across your body and out to the side. Its the same movement as above with the dumbbells except you are standing up.

THe other could be for your lower back to try and strengthen it. Deadlifts might be too much so hyper extension may work - see below

Paul Eggleton

Oh and abs, I always like to do mine with back - its a bit of a yin and yang thing as the lower back and abs need to work in balance to maintain a strong torso

Kieron

If you have a weak lower back the rear delts can also be hit by doing the same exercise as Paul has mentioned above but whilst seated.

Sit on the very end of a bench and bend your knees 45 degrees (feet flat on the floor). Now lean forward so that your belly is resting on your quads. From this position you can do raises with fairly light dumbels from the floor under your hams, out to the side.

Stu @ M Developments

iTrader: (12)

Excellent, i will add one or two of these in and see how i feel, cheers men

Tonight is my first official "Arms" nights, really looking forward to seeing how it goes.

lmans123

so much to do but hard to fit it all in.good workout though m8