Change of delts and triceps exercises!

[Timpsi]

Hey!

I run a 3-split routine which I do twice a week;

Day 1 - Chest, front delts and triceps
Day 2 - Back, bi
Day 3 - Legs, abs

the 2nd time of the week I change the exercises a bit, for example dumbbell chest to bench and chins to pulldowns and so on.

DELTS - On the first front delt day I do military press and lateral raises and the 2nd day I only do dumbbell shoulder press. I can't feel that much doing dumbbell presses, mostly because I'm fatigued after doing chest first on this day but also because well... I just can't get any contact with my shoulders very well. I also do 2 rear delt exercises a week, upright row and rear delt rows with dumbbells. I'm thinking of changing the rows with some rear delt exercise, which one?

TRIS - On 1st day I do skullcrushers + pushdowns and 2nd day I do sitting overhead extensions with a dumbbell + pushdowns. Overhead extensions is the worst exercise for tris I've ever done. I feel more in my delts than my tris as I can not get any contraction what so ever doing these. What exercise could be a good changeup to overhead extensions?

Thanks alot!

[wadboram]

I would do:
Chest - Bi
Back - Shoulders
Legs - Tri

[TJP33]

is this done in 7 or 8 days? A week would put your routine at Sun-Tues workout 1, Weds rest, and then Thurs-Sat workout 2 only to repeat workout 1 the following day.. That's a 6 on 1 of split? Granted I don't know your volume or the intensity you lift with, but a good chance your not giving yourself adequate rest.

Where's your medial delt work?
R. Delt Flys or bentover raises or face pulls..

Learning how to contract the muscle- flex the intended muscle without weight- again without weight, put body in position given exercise would and flex that muscle by mimicking movement of exercise- add weight.

I think you should scrap what you have, follow a beginners program until you learn more.

[Yodums]

Hey!

I run a 3-split routine which I do twice a week;

Day 1 - Chest, front delts and triceps
Day 2 - Back, bi
Day 3 - Legs, abs

the 2nd time of the week I change the exercises a bit, for example dumbbell chest to bench and chins to pulldowns and so on.

DELTS - On the first front delt day I do military press and lateral raises and the 2nd day I only do dumbbell shoulder press. I can't feel that much doing dumbbell presses, mostly because I'm fatigued after doing chest first on this day but also because well... I just can't get any contact with my shoulders very well. I also do 2 rear delt exercises a week, upright row and rear delt rows with dumbbells. I'm thinking of changing the rows with some rear delt exercise, which one?

TRIS - On 1st day I do skullcrushers + pushdowns and 2nd day I do sitting overhead extensions with a dumbbell + pushdowns. Overhead extensions is the worst exercise for tris I've ever done. I feel more in my delts than my tris as I can not get any contraction what so ever doing these. What exercise could be a good changeup to overhead extensions?

Thanks alot!

Why don't you alternate your first exercise on your push days between chest and shoulders? Otherwise, you're going to keep having lackluster shoulder workouts if they're always going after heavy chest exercises.

For rear delt exercises, go with face pulls.

If you're feeling it in your delts for overhead extensions, it probably means you're doing the exercise incorrectly. Make sure your upper arm isn't moving. The moment your entire arm is moving to push the weight, your shoulders are getting involved... You want to keep the upper arm still, bend at the elbows with no movement from the upper arm, and bend back. Make sure you're not using a weight that's too heavy. Lower the weight and focus on the contraction if you need to.

[jamaatalcomilla]

you are getting a day of rest which doesn't sound like a lot dial back your workout and focus on quality over quantity. my overhead I feel it in the tris. and if the exercise doesn't work for you then dont do it there many tri exercises to choose from.

[Timpsi]

is this done in 7 or 8 days? A week would put your routine at Sun-Tues workout 1, Weds rest, and then Thurs-Sat workout 2 only to repeat workout 1 the following day.. That's a 6 on 1 of split? Granted I don't know your volume or the intensity you lift with, but a good chance your not giving yourself adequate rest.

Where's your medial delt work?
R. Delt Flys or bentover raises or face pulls..

Learning how to contract the muscle- flex the intended muscle without weight- again without weight, put body in position given exercise would and flex that muscle by mimicking movement of exercise- add weight.

I think you should scrap what you have, follow a beginners program until you learn more.

This is basically a 3-split routine but I just changed up the exercises. This routine is done twice a week, so in 7 days including a rest days. Correctly thurs-sat and sun-tues, so wednesdays are rest days. I could of course do the first part of the split for 3 days, rest 1 day and repeat the following split again. Would that be more beneficial?

Why don't you alternate your first exercise on your push days between chest and shoulders? Otherwise, you're going to keep having lackluster shoulder workouts if they're always going after heavy chest exercises.

For rear delt exercises, go with face pulls.

If you're feeling it in your delts for overhead extensions, it probably means you're doing the exercise incorrectly. Make sure your upper arm isn't moving. The moment your entire arm is moving to push the weight, your shoulders are getting involved... You want to keep the upper arm still, bend at the elbows with no movement from the upper arm, and bend back. Make sure you're not using a weight that's too heavy. Lower the weight and focus on the contraction if you need to.

True. I always do chest first which wear down a lot on my delts which probalby in time look like I will be lacking delts alot. So I might change up and do the first Chest/shoulder day like it is but the next Chest/shoulder switch and do shoulders first maybe.

I tried facepulls yesterday, feels great.

I'll try and lower the weight for the overhead extensions once more, if that doesn't work I'll change it up to doing overhead extensions with rope or something like that.