Hi, I'm currently in a bulking phase. I'm 5'8" 153 lbs. I have a little bit of muscle imbalance because of bench pressing too much and I have created a routine to see if it will help to build my shoulders and lats. With isolated tricep exercises to build my arms.
mon, wed, fri routine:
pull-ups
7 reps
6 reps
5 reps
5 reps
bent over dumbbell rows
10 reps @ 40 lbs
10 reps @ 45 lbs
8 reps @ 50 lbs
8 reps @ 55 lbs
arnold presses dumbbells
10 reps @ 25 lbs
8 reps @ 30 lbs
8 reps @ 35 lbs
6 reps @ 40 lbs
tricep pulldown
10 reps @ 50 lbs
10 reps @ 60 lbs
8 reps @ 65 lbs
6 reps @ 70 lbs
Now here's the problem; I want to focus on building mass on my shoulder and back and I don't know which exercises I should also add in.
And should I be doing tricep pulldowns or do skullcrushers for tricep growth? Also is there a need for bent over rows since pullups work the lats too? Or should I not do arnold presses, but do military presses instead?
Yeah.. I kind of need a little help on a routine to build shoulder, back, and triceps without bench pressing to see if my bench press will be higher in a month or 2 of working the imbalance out.
thanks.
mon, wed, fri routine:
pull-ups
7 reps
6 reps
5 reps
5 reps
bent over dumbbell rows
10 reps @ 40 lbs
10 reps @ 45 lbs
8 reps @ 50 lbs
8 reps @ 55 lbs
arnold presses dumbbells
10 reps @ 25 lbs
8 reps @ 30 lbs
8 reps @ 35 lbs
6 reps @ 40 lbs
tricep pulldown
10 reps @ 50 lbs
10 reps @ 60 lbs
8 reps @ 65 lbs
6 reps @ 70 lbs
Now here's the problem; I want to focus on building mass on my shoulder and back and I don't know which exercises I should also add in.
And should I be doing tricep pulldowns or do skullcrushers for tricep growth? Also is there a need for bent over rows since pullups work the lats too? Or should I not do arnold presses, but do military presses instead?
Yeah.. I kind of need a little help on a routine to build shoulder, back, and triceps without bench pressing to see if my bench press will be higher in a month or 2 of working the imbalance out.
thanks.