Age: 21
Weight: 185
Height: 5’11"
Dislocated my shoulder a month ago. Lost 10 lbs. Getting back into the weights now. I want to weigh 200lbs asap.
Pre dislocation best lifts:
Bench: 315 Squat: 325 Deadlift: 475
Friday- Push
Alt(1 & 2)
-
(3x12) DB Rows
40x12, 45x12, 50x12
-
(3x12) DB Palms Facing Bench
“,”,"
-
(3x12) DB Palms Facing Alt Shoulder Press- Seated
20x12, 20x12, 20x12
-
(3x12) DB Incline Palms Facing Press
30x12, 40x12, 45x11
-
(3x12) Tricep Rope Pull down
12x70, 12x80, 12x90
-
(3x12) Dips -Machine
12-90lbs, 12-90lbs, 12-90lbs
Alt 7,8,&9
7. Front raise 3x12 -10lbs
8. Side raise 3x12 -5lbs
9. Bent over side raise 3x12 -10lbs
- 100 front and back arm circles
- Donkey Calf raises (3x20)
200x20, 220x20, 220x20
- 100 Decline Sit ups
GERMAN VOLUME TRAINING
Ganna try this light weight high rep routine and see if my shoulder can take it.
Day 1: Back
A) V Grip pull downs (10x10)
80, 100, 100, 100, 110, 110, 120, 120, 130, 140 -(Way too easy…need to stop being a pussy about my shoulder)
B) Bent over DB fly (4x12)
15, 15, 20, 20
C) DB row (4x12)
40, 40, 45, 45 -(Too light)
D) Decline Pullovers (4x12)
20, 30, 40, 50
E) Donkey Calf Raises (3x20)
20x220, 20x240, 20x260
F) Decline Sit ups
65
Day 2: Chest
A) Incline Bench Press (10x10)
95x10x10
B) Palms Facing each other DB Flat Bench
12x30, 12x30, 10x40, 11x40
C) Decline Sit ups
50
Day 3: Legs Thursday
A) Squats
135x10x10
(A little light ganna go up 20lbs at least.)
B) Super set
4x12 Leg Extensions
4x12 Leg Curls
C) Donkey Calf raises (4x20)
220,240,260,280
D) Decline Sit ups (4x12)
25x12x4
Day 4: Shoulders Friday
A) Standing shoulder press (Turned into push press by fourth set…)
75,95x9
B) Seated Side Raises
10x12, 15x12x3
C) Face Pull
30x12, 40x12, 40x12, 50x12
D) Decline Sit ups
100
Weigh in: 189lbs
E) 30 min walk/run
Day 5: Arms Saturday
A) Close Grip Bench press
95x12,135x12x3
B) Standing Barbell Curls
75x12,85x12,95x12,95x12
C) Seated Skull Crushers
50x12,60x12,70x12,70x12
D) Bent over inward curl
20x12,25x12,30x12,30x12
E) Cable Press downs
90x12, 110x12, 120x12, 140x12
F) Curl bar reverse curls
45x12, 55x12, 65x12, 65x12
Day 1: Back Monday
A) V Grip Cable Rows
130,140,140,140,140,150,160,170,180,190}x10
B) V Grip Cable Pull Down
8x140, 8x150, 8x160, 8x180
C) Bent over DB Fly
8x20, 8x25, 8x25, 10x30
D) Donkey Calf Raises
260x50, 260x25
Day 2: Chest Tuesday
A) Incline Bench Press
10x135,10x135,10x135,10x135,8x135,7x135,8x135,5x135,6x135,7 1/2x135
B) Incline Cable Cross Overs
12x20,12x30,12x30,12x30
C) Decline DB Pullover
12x40,12x50,12x60,12x60
D) Decline Sit ups
100
Day 3: Legs Thursday
A) Squats
175x10x10 -(Sucked…had good focus though)
B) Stiff leg dead lifts
95x10x3
C) Seated Barbell calf raises
185x25, 225x25, 225x30
Day 4: Shoulders Friday
A) Seated Barbell Press
85x10x10
B) Shrugs
135x20, 185x20, 185x20
C) DB Seated Side Raises
4x12x20lbs
Day 1: Back Tuesday
A) Seated V Grip Cable Rows
170x10, 180x10, 190x10x8
B) Wide pull downs
140x8, 150x8, 160x8, 170x8
C) Bent over side raises
20x10, 25x10, 25x10, 25x10
D) Decline Sit ups
100
Day 2: Chest Wednesday
A) Incline DB Press
50x10, 55x10x4, 55x8x5
Day 3: Legs Thursday
A)Squatz
185x10x10 -(Rested longer than 60 seconds…)
B)Stiff Leg Dead lifts
135x10x4
C)Calf Raises
60
Day 4: Shoulders Friday
A) Seated Barbell Press
95x10x10
B) Side Raises
20x10, 20x10, 20x12, 20x12
C) Decline Sit ups
100
D) Calf Raises
60
Weigh In:
192 lbs
Day 5: Arms Saturday
A) Close Grip Bench
135x12, 145x12, 155x12, 165x8
B) BB Curl
12x85, 10x95, 8x105, 8x115
C) Incline Curl Bar Tri Ext
65x12, 75x12, 75x12, 75x8
D)21 curls
E) Bent over curls
F) Tri press down -cable
G) Abs
Monday: Back/Biceps
A) Bent over (90 deg) row
135x8x4
B) Row Cable Machine
C) Row Lever Machine
D) V-grip Cable Row
E) Face pull / abs
Tuesday: Legs/Shoulders
A)Squatz
225x8x4
B)Good Mornings
95x8, 115x8, 135x8x2
C)Leg Press
3Plx8, 3Plx8, 4Plx8, 4Plx8
D)Front, Side, and Rear Delt Raises
(Supersets of 8)
15x8x4
E)Decline Situps/Shoulder press
45x20x4
F)Calf Raises
80
Thursday: Chest/Tris
A)Flat Bench
185x8, 195x8, 205x8, 215x8
B)Incline Smith Machine Bench Press
90x8, 130x8, 140x8, 150x8
C)Incline DB Press
40x8, 45x8, 50x8, 60x7
D)Pec Deck
160x8, 170x8, 180x8, 190x8
E)Swiss Ball Crunch
100
F)Calf Raises
100
“I want a big upper chest; really trying to hit my upper pecs”
Friday: Shoulders/Back
A)Dead lift
225x8, 275x8x3
B)Standing Palm Facing Alt DB Press
40x8, 45x8, 50x8, 55x8
C)V Grip Cable Pull Down
150x8, 160x8, 180x8, 190x8
D)Smith Machine Shoulder Press
50x8, 70x8, 90x8, 90x8
E)Lat Pull Down Machine
190x8, 200x8, 220x8, 240x8
Monday: Back/Bi
A) Bent over (90 deg) row
155x10x4
B) Lat Row Cable Machine Alt
150, 160, 170, 180x10
C) Bent over row lever machine
90x10, 90x10, 115x10, 115x10
D) DB Row
60x10, 70x10, 80x10, 90x10
E) Calf Raises
100
E) Face Pull/Cable Curls
50x10, 60x10x3
F) Knee Ups 2x20