[jesseinaustin]

Ok, let me know what you think. As I go through I'll try to explain why I do what I do.

Background Info: 3 shoulder surgeries - basically design my routine around how they feel.

I workout 2 days and take 1 day off. That means I don't get back to the same body part for 6 days (sometimes 5 sometimes 7, depending on my work/family schedule)

In the last month or so I started paying a lot more attention to Abs. I start every workout with a total of 200 sit-ups/crunches - or some combination of ab work.

Day 1:
Chest:
DB Bench - 3X12
DB Incline - 3X12
DB Flys (or pec deck if shoulder is bothering me) 3X12
DB Pullovers - 3X12
Tri's:
Super Set - Brain Crushers & Close Grip BP - 3X12
Straight Bar Cable Push-Downs - 3X12
Bent Over Dumbbell Kick-Backs - 3X12
Assisted Dips -Really squeeze (if shoulder is ok) - 3X10

*** I don't do Barbell Bench because it puts too much stress on my shoulders. anything over 275 kills me. I also turn my dumbbells in just a little bit and that takes stress off the shoulder.***

Day 2:
Back:
Wide Grip Lat Pulls - 3X12
Wide Grip Behind Head Pulls - 3X12
Bent Over 1 Arm DB Row - 3X12
1 Arm Hammer Machine Pulls (High to Low) 3X12
Bi's:
Standing Palms Out DB Curls - 3X12
Preacher Curls w/ EZ Curl (Inside Grip) - 3X12
DB Hammer Curls - 3X12
Standing Cable Curls - 3X12

Day 3:
Shoulders:
Side Lateral Raises - 3X12
Rear Delt (flys) on Pec Deck - 3X12
Front Raises - 3X12
Barbell Military Press (smith machine) - 3X12
Barbell Behind Head Press (Smith Machine) - 3X12
B]Traps:[/b]
Upright Row (Smith Machine) - 3X12
Behind Barbell Shrugs (Angled Smith Machine) - 3X15
DB Shrugs - 3X15

***I kind of do my shoulder workout in reverse because I have to make sure they are good and warm (pain free) before I do the heavy presses***

Day 4:
Legs:
Extensions - 3X12
Curls - 3X12
Lunges - 3X20
Straight Leg Deadlifts - 3X12
Squats - 3X12
Calve Raises - 3X12

***Again, I kind of do legs in reverse. I have to make sure these old legs are feeling good and my knees aren't going to blow when I do squats***

Well, that took longer than I thought but that's it. That's what I've been doing for about the last 3 months with minor tweeks here and there.

Be gentle . . .

[Masko AA]

Didnt read the whole thing but I would never do abs first b/c abs are used for most of your workouts as a stabilizer and if you do abs first it till take away from your other lifts. Another thing you only really have to work your abs twice a week you can do them everyday for the rest of your life but if your body fat isnt around 10 percent it wont matter b/c you wont see them anyways.

[jesseinaustin]

I would never do abs first b/c abs are used for most of your workouts as a stabilizer and if you do abs first it till take away from your other lifts. Another thing you only really have to work your abs twice a week you can do them everyday for the rest of your life but if your body fat isnt around 10 percent it wont matter b/c you wont see them anyways.

I've tried it both ways and I understand where you're coming from - but I have to disagree.

For me, it's the only way I've found to guarantee that I get it done. I have plenty of ab strength left for the workout. May sound strange - but I actually feel stronger and more stable in my workouts because I "feel" my abs working. Just me.

Also, I believe abs are one of the few muscles that can be worked everyday if a person so chooses. I mix it up -hit from different angles and positions.

My BF% is no where near 10%, but I don't do abs for looks. I don't do anything for looks - though it does help. I do abs to strengthen my core - which ultimately improves everything else. again, I appreciate your view - to each his own - this is just me.

[Masko AA]

Another thing is I would only do one press movement on shoulder day, get rid of the behind the neck one thats the one that can cause you problems very easy and since you have had surgery on your shoulder I would say better safe then sorry.

[wrestlingstalion]

i agree on the behind the kneck press. but looking good otherwise. im just like you everyone wants to preach. but e know how are bodys work.

[jesseinaustin]

I agree with y'all about the behind press. I always go pretty lite (135 most of the time) and never go below the ears. I go slooooooooow too. I mainly do it for the stretch and the finishing burn.

Point taken, appreciate the advice.