Hot Rocks routine . What do you think ?

[DADAWG]

In that order?

order wouldnt matter as long as the 2 upper body days were spread apart,

[HOTROCKS]

wouldn't shoulders warm up chest and chest do the same for tri's?

I've always been taught like this.... shoulders then chest then tri's
then day 2 bi's lats, legs

I stand to be erected !

[Rocky07]

Yeah Dawg, that sounds very sensible bro. Yo Rocks, ur biggest upper body lift is gonna be bench so u probably should do thwm in that order because if you workout back before bench it will effect ur bench man...on the other hand Dawg may have a more intelligent suggestion than mine lol after all he did come up with that work out!

[Dawgpound_Hank]

wouldn't shoulders warm up chest and chest do the same for tri's?

I've always been taught like this.... shoulders then chest then tri's
then day 2 bi's lats, legs

I stand to be erected !

You was taught wrong then.lol You always hit the biggest bdpt first in the chain, ie, chest before delts and tris, lats before bi's, etc. Only time one might deviate from that protocol is if he is prioritizing for some reason, in which he would probably do a different split altogther anyway.

Why not hit a smaller bdpt in the chain first you ask? OK lets say your hitting bi's before lats. Bi's come's into play bigtime when you hit lats, so if you hit them BEFORE lats, then when you get to lats, your bi's are gonna fatigue before your lats on lat exercises. Thats NOT what you want...your lats can't be worked hard enuff to grow.

Again this is universal info brutha. Where you been hiding the past 15 years?lol j/k

[HOTROCKS]

I guess I've forgotton most of what I knew .

[Dawgpound_Hank]

Yeah Dawg, that sounds very sensible bro. Yo Rocks, ur biggest upper body lift is gonna be bench so u probably should do thwm in that order because if you workout back before bench it will effect ur bench man...on the other hand Dawg may have a more intelligent suggestion than mine lol after all he did come up with that work out!

No dude we're not talking about hitting back before chest. We're talking about hitting tris or delts before chest and bi's before lats.

[HOTROCKS]

Damn it .
How should i set this up using the exercises below .
Monday &Thursday
Military press
Upward Rows
Shrugs
Standing Sideways External Rotations
-------------------------------------------
Bench Press
Inclines Flies
High Cable Crossovers
------------------------------------------
Rope Push Downs
French Press w/ H-bar

Tuesday & Friday
Barbell Curl
Concentration Curl
Preacher Curl
---------------------------------
Lat Pull downs
Seated Rows
Standing Pull overs
----------------------------------
Hack Squat (on sled )
Leg Press
Calf Raises

[Dawgpound_Hank]

If you find it hard to make it to the gym 4 days per week, try the split DADAWG posted. If you can hit it 4 days per week, split it up so your hitting a bdpt only once per week, not twice like you are now.

Stick to the KISS principle (Keep It Simple Stupid). Focus on getting stonger on the basics, ie squats, deads, bench, chins, dips, rows, military, bb curls, skullcrushers. Stay away from the cables and pretty machines. Throwout your entire past mindset of resting only 60 seconds between sets. Rest long enough so you CAN use heavy enuff weight to grow.

[Dawgpound_Hank]

Damn it .
How should i set this up using the exercises below .
Monday &Thursday
Military press
Upward Rows
Shrugs
Standing Sideways External Rotations
-------------------------------------------
Bench Press
Inclines Flies
High Cable Crossovers
------------------------------------------
Rope Push Downs
French Press w/ H-bar

Tuesday & Friday
Barbell Curl
Concentration Curl
Preacher Curl
---------------------------------
Lat Pull downs
Seated Rows
Standing Pull overs
----------------------------------
Hack Squat (on sled )
Leg Press
Calf Raises

Revamp as in you need to change more than just your exercise sequence. Do this and grow.........

Monday Back/Bi's
------------
Deads
Lat pulldowns or chins (chins preferably if you can do enuff reps in good form to target lats)
Barbell rows
Seated rows

Barbell curls
Preacher curls


Wed Chest/Delts/Tris/Traps
-----------
Bench press
Incline DB press
Flat DB flyes

Military press
Side DB laterals
Bent DB laterals

Dips
Skullcrushers

Shrugs


Friday Legs
-------------
* I would normally have Squats here to begin with, but as I see you don't do squats, I'm assuming you can't do them due to injury, knee or back problems, etc

Leg press
Hack squats
Leg extension

Leg curls
Straight leg deads

Standing calf raise
Seated calf raise

[Rocky07]

No dude we're not talking about hitting back before chest. We're talking about hitting tris or delts before chest and bi's before lats.

my bad dude

[HOTROCKS]

What about this routine?

Monday
Chest =Bench Press, Incline Flies and High Cable Crossovers
Tri’s=Rope Pushdowns and French Press

Wednesday
Bi’s=Bar Bell Curl , Hammer Curl and Preacher Curl
Lats=Pull Downs, Seated Rows and Standing Pullovers


Friday
Shoulders=Military Press and Upward Rows
Legs= Hack Squat, Leg Press and Calf Raises
It just seems to be missing something.
It just doesn’t seem correct somewhere.
I haven't figured out the set/rep range as of yet

[Scotsmark]

Hotrocks, try this split;

Monday - Chest & delts
Tuesday - Back, Traps, rear delts
off
Thursday - Arms (bi's, tri's & forearms
Friday - Legs (quads, hams, calves)
Sat & Sun off

[HOTROCKS]

Sounds like a plan..Thanks

[Dawgpound_Hank]

Hotrocks, no matter what routine you go with, the main point is creating an entire new mindset in getting away from the "resting only 60 seconds between sets on every exercise". Do that, and your weights you use for reps will increase bigtime, namely in the big, compound lifts...the lifts that gets you big!

If you rest longer and yet STILL use the same weights you used before (which should NOT happen ), then it goes without saying its a moot point and dont expect to see better results.

[HOTROCKS]

I truly appreciate your "sound advice ".
It really makes good sense .

I'll start asap .

Thanks