Workout Routine help, variations needed

J

jrx

0
After 4 years of a horrible weight-lifting regimen in high school, I'm reaping the rewards of having over-focused on certain areas of the body and neglecting others.

The most specific areas of neglect are:

Forearms
Neck
Back (the whole thing)
Calves
Triceps

So I've taken steps to try and fix this, so I've figured out 2 workout routines to build up these areas of neglect, as well as continue to build on the main areas. I'm also changing the reps depending on the week. This does not include any of the cardio I'm doing, as my fat loss is pretty on point. Here's my routine.

WEEK 1:

Monday:

Concentration curls (3x3, 3x5, 5x5, 10x3)
Dumbbell Front Raise (10x3, 12x3)
Dumbbell Rear Raise (10x3, 12x3)
Dips (5x5, reps increasing as strength does)
Narrow Grip Pullups (5 reps now)
Chinups (5 reps)
Wide Grip Chinups (5 reps)
Seated Rows (3x3, 3x5, 5x5, 10x3)

Tuesday:

Hip Adduction (10x3, 10 second hold on each rep)
Hip Abduction (Same)
Leg Raise (Hamstring) (10x3)
Squat (10x3, 20x3)

Wednesday:

Concentration Curls (3x3, 3x5, 5x5, 10x3)
Bench Press (10x3)
Incline Bench Press (10x3)
Decline Bench Press (10x3)
Dips (5x5, 5x10)
Military Chinups (5 reps)
Military Press (3x3, 3x5)

Thursday:

Leg Press (12x3)
Squat (10x3, 20x3)

Friday:

4-Way Neck Press (10x3)
Calf Raises (12x3)
Forearm Curls (10x3)
Roman Chair (1 minute duration front, back, and obliques)
Shoulder Shrugs (10x3)

WEEK 2

Monday:

Kettlebell Swings (20x3)
Seated Overhead Dumbbell Presses (10x3)
Bent Over Barbell Rows (12x3)
Some lift where you hold a curl bar in front of you, hands in a close grip with your fingers facing the floor (like a shoulder shrug after you've lifted the bar off the ground) and lift in a way your elbows go up (10x3)
Military Press (10x3)
Dumbbell Lat Row (5x5, 10x3, 12x3)
Dips (5x5, reps increasing as strength does)
Narrow Grip Pullups (5 reps now)
Chinups (5 reps)
Wide Grip Chinups (5 reps)

Tuesday:

Hip Adduction (10x3, 10 second hold on each rep)
Hip Abduction (Same)
Leg Raise (Hamstring) (10x3)
Squat (10x3, 20x3)

Wednesday:

Bicep Curls (7x3x3)
Supine Overhead Tricep Curls (10x3, 12x3)
Standing Chest Press (10x3, 12x3, 20x3)
Standing Pec Fly (10x3, 12x3)
Arnold Press (10x3)

Thursday:

Leg Press (12x3)
Squat (10x3, 20x3)

Friday:

4-Way Neck Press (10x3)
Calf Raises (12x3)
Forearm Curls (10x3)
Roman Chair (1 minute duration front, back, and obliques)
Shoulder Shrugs (10x3)

Any help would be appreciated.
 
I would suggest you drop all the isolation exercises and concentrate on a few heavy compounds. Google Bill Star's 5x5 for a good starting point. or check out the stickies on this site. At the very least do all your isolation exercises last in any session.
 
This is a good overall body workout?

I don't mind the isolation exercises as much, since my goal is both growing the arms and neck and making the abdominal area smaller as well as gaining a lot of strength.

I found a template, I'll give it a whirl.
 
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