From what I've read, volume is the key to lagging body parts, so I'm trying to get some more shoulder exercises in.
A bit of a genetic thing with all the guys in my family: man boobs, big bellies and no shoulders. Most of the men in my family are very overweight, & I have been able to escape that through strict diet, but I still have the characteristics, especially the ‘overdeveloped’ lower chest. Not real fat like boobs, but out of proportion to the rest of my upper body. I haven’t done flat bench presses in years to try and even everything out. So I want to develop my upper chest, shoulders, tris & upper back to try look more symmetrical.
Here was my first cycle:
Squat
Stiff leg deadlift
Incline DB press
Military press
Lat pull-down
Bent Over row
Bicep curl
Triceps extension
Weighted crunches
Weighted leg lifts
For my next cycle I’m thinking about:
Squat/Stiff leg dead lift (alternate every other workout)
Military Press (lateral raise superset)
Shoulder Shrug
Bent Over row
Lat pull-down
Bicep curl
Triceps extension
Triceps Dips
Incline DB press
Weighted leg lifts
Questions:
Would Dips be a bad exercise since it kind of works the chest too? If so, what else would be a good substitute? Kickbacks? I could also drop them altogther for another shoulder exercise (overhead DB press?).
10 exercises worked well for me time-wise, so I’m cutting out the crunches & alternating Squats/SLDLs to make room for the Shrugs & Dips, & saving time by throwing in a superset. Any other suggestions?
Thanks!
A bit of a genetic thing with all the guys in my family: man boobs, big bellies and no shoulders. Most of the men in my family are very overweight, & I have been able to escape that through strict diet, but I still have the characteristics, especially the ‘overdeveloped’ lower chest. Not real fat like boobs, but out of proportion to the rest of my upper body. I haven’t done flat bench presses in years to try and even everything out. So I want to develop my upper chest, shoulders, tris & upper back to try look more symmetrical.
Here was my first cycle:
Squat
Stiff leg deadlift
Incline DB press
Military press
Lat pull-down
Bent Over row
Bicep curl
Triceps extension
Weighted crunches
Weighted leg lifts
For my next cycle I’m thinking about:
Squat/Stiff leg dead lift (alternate every other workout)
Military Press (lateral raise superset)
Shoulder Shrug
Bent Over row
Lat pull-down
Bicep curl
Triceps extension
Triceps Dips
Incline DB press
Weighted leg lifts
Questions:
Would Dips be a bad exercise since it kind of works the chest too? If so, what else would be a good substitute? Kickbacks? I could also drop them altogther for another shoulder exercise (overhead DB press?).
10 exercises worked well for me time-wise, so I’m cutting out the crunches & alternating Squats/SLDLs to make room for the Shrugs & Dips, & saving time by throwing in a superset. Any other suggestions?
Thanks!
