My shoulders are definitely my weak point hindering other progressions, and my OHP and Seated Shoulder Press fatigue around 5 sets. My rotator cuffs are slowly becoming stronger thanks to the work outs/stretches listed in this thread, but I definitely need to focus on shoulders to fast-track them.
Current lifts (each of these are 5 reps unless otherwise noted):
Body weight: 140 lbs
Pull ups: 3 sets of 12
Bench: 130 lbs (so close to a full plate!!)
Barbell Row: 130 lbs
Squat: 185 lbs (finally taught myself proper form to go deep)
Deadlift: 235 lbs
OHP: 85 lbs (ew)
Seated Shoulder Press: 2 dumbbells of 40 lbs each
This is my current program:
Is there anything you guys would recommend I modify/add?
Current lifts (each of these are 5 reps unless otherwise noted):
Body weight: 140 lbs
Pull ups: 3 sets of 12
Bench: 130 lbs (so close to a full plate!!)
Barbell Row: 130 lbs
Squat: 185 lbs (finally taught myself proper form to go deep)
Deadlift: 235 lbs
OHP: 85 lbs (ew)
Seated Shoulder Press: 2 dumbbells of 40 lbs each
This is my current program:
Monday - Upper Body Power
Barbell Bench Press - 4 sets x 3-5 reps
Incline Dumbbell Press - 3 sets x 6-10 reps
Bent Over Row - 3 sets x 3-5 reps
Overhead Press - 3 sets x 5-8 reps
Cable Crossover - 3 sets x 6-10 reps
Lat Pull Down - 3 sets x 6-10 reps
Lateral Raises - 3 sets x 12-15 reps
Barbell Curl - 3 sets x 6-10 reps
Tricep Pushdowns (V-bar) - 3 sets x 10-15 reps
Plank
Tuesday - Lower Body Power
Squat - 4 sets x 3-5 reps
Deadlift - 2 sets x 3-5 reps
Leg Press - 3 sets x 8-12 reps
Leg Extension - 3 sets x 6-10 reps
Leg Curl - 3 sets x 6-10 reps
Cable Crunches - 3 sets x 10-15 reps
Weighted Ab Workout - 3 sets x 10-15 reps
Weighted Oblique Workout - 3 sets x 10-15 reps
Plank
Thursday - Upper Body Hypertrophy
Barbell Bench Press - 3 sets x 6-10 reps
Incline Dumbbell Press - 3 sets x 8-12 reps
Chin Ups - 3 sets x 5-8 reps
Pec Flyes - 3 sets x 8-12 reps
Seated Cable Row - 3 sets x 8-12 reps
Seated Shoulder Dumbbell Press - 3 sets x 6-10 reps
Hammer Curl - 3 sets x 6-10 reps
Tricep Extensions - 3 sets x 8-12 reps
Face Pulls - 3 sets x 8-12 reps
Plank
Friday - Lower Body Hypertrophy
Front Squat - 4 sets x 5-8 reps
Leg Extension - 3 sets x 6-10 reps
Leg Curl - 3 sets x 6-10 reps
Calf Raise - 3 sets - 6-10 reps
Cable Crunches - 3 sets x 10-15 reps
Weighted Ab Workout - 3 sets x 10-15 reps
Weighted Oblique Workout - 3 sets x 10-15 reps
Plank
Is there anything you guys would recommend I modify/add?