Training routine check

[Starkraven]

Hey guys. I will be going on a body composition transformation cycle with test/tren next (at least 16 weeks) and I would like some opinions on my training routine. I am into BBing.

I usually hit each part each week but when i am on gear i can hit each part earlier but dont know if i should do that. My delts lag, mostly the medial delt. My lats are great. Could always use more upper chest, and triceps. Is 3 days enough per week? I usually hit 4 sets each always increasing weight each workout. I don't believe in the 1 set thing from experience.

Sunday: (Legs/Calves/Abs)
Barbell Squats
(Should i add leg presses? i never do as i think 5 sets of squats are superior and leg presses would just prolong recovery but open to opinions)
Seated calf raises
Leg raises
Crunches

Tuesday: (Chest/Shoulders/Triceps):
Incline DB
Flat DB (2-3 sets)
Weighted dips
DB Upright rows
DB Side laterals
Close-grip bench or pushdowns

Friday: (Back/Biceps):
Deadlift or Barbell rows (alternate each week or should i do both each week? not too much?)
Standing Barbell curls
Barbell wrist curls
DB Upright rows and cable side laterals (was wondering if i can add these since my delts lag?)

Is this enough activity for my goal or should i add in a separate shoulder day and remove the delt exercises from my back day? (4 training days per week) Can I do delts twice per week since they lag? I figure it is ok since it is a small muscle group and i am not training upper body without hitting shoulders (every 3-4 days)

 

[pullinbig]

you need three days betwen deads and squats.

if you shoulders are lagging adding another shoulder day will not help. it will make it worse.

they may be overtrained now.

just some thoughts. good luck.

 

[Starkraven]

PB, what do you suggest I change for the training routine? I can change the Friday to Thursday and that will give me 3-4 days between squats and still give me a full rest day between chest day and back day.

as for shoulders, what do you think is the best way to go about it? Once per week sounds like too little of training. I usually blast them on chest day, no light training here.

Bottom line, is 3 days enough per week? I am pushing back Friday to Thursday and deleting the shoulder exercises on that day.

Is there anything else that I should change for my training routine? Thanks.

 

[Starkraven]

this is it now. should i press overhead on chest day? i am real weak when i try to do that and my medial delt never gets hit with presses. I figure the chest presses and weighted DIPS are enough for the anterior delt. the uprights and side laterals for the medial delt and dead lifts ALWAYS hit my posterior delt. I dont do hams on squat days because 3-4 sets of HEAVY DEADLIFTS fry them real good. I do 4-5 sets of each 5-8 reps. Only 2-3 sets for Flat DB and wrist curls.

Sunday:
Squats
Seated calf raises
Leg raises
Crunches

Tuesday:
Incline DB
Flat DB
Weighted dips
DB upright rows
DB Side laterals
Close-grip bench

Thursday:
Deadlift
Barbell Row or DB Rows
Standing barbell curls
Barbell wrist curls

 

[pullinbig]

i like the last one. that looks nice depnding on set/rep range. I like one all out work set on most movemnts. 2 at the most, some like more.

give it a shot and let us know how it goes. it looks solid to me.

 

[Starkraven]

Thanks PB. I also think it looks real solid. I will definately let everyone know my results.