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  1. #1
    Registered User clydeax's Avatar
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    Can i work trapezius/shoulder after back day?

    Hi,

    This is my sixth month of body building. I wonder can i work trapezius/shoulder after back/biceps day? Are there any harmness? I have 6 day to work in a week.

    Here is my routine:

    Day 1: Chest/Triceps

    Incline Press 4x8
    Dips 4x8
    Dumbbell Bench Press 4x10
    Incline Bench Fly 4x10
    Cable Pushdown Triceps 4x10
    Lying Triceps Extension 4x10
    ***
    ***
    Day 2: Back/Biceps

    Wide Grip Lat Pulldown 4x10
    Close Grip Lat Pulldown 4x10
    Seated Cable Row 4x10
    Incline Dumbbell Row 4x10
    Pull Up 4x8
    Alternative Curl 4x10
    Barbbell Curl 4x10
    Scott Curl 4x8
    ***
    ***
    Day 3: Shoulder/Leg
    Barbbell Shrug 4x20
    Shoulder Press Machine 4x6
    Dumbbell Shoulder Press 4x6-10
    Rear Deltoid and Lateral Raise SUPERSET 3x15
    Bodyweight Squat 5x20
    Leg Extension 4x10
    Calf 4x10

    And I repear to complete my 6 day.

    And i put my workout plan to take your advices. But first question is my priority. Thank you.

    By the way: I'm 20 years old.
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  2. #2
    4am club health4life24's Avatar
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    Is there a reason you think you couldn’t?

    I’ve trained shoulders the day after chest and back and had no issue. Depends on you though.

    Also, you’d do better to have leg day by itself so you can devote enough attention to it.

    I don’t know what you mean by reappearing to your 6 day, but if you want to do a 6 day, you could check out a push pull legs which could be done 6 days or Arnold’s split setup. Which is:

    Chest / back
    Shoulders / arms
    Legs
    Repeat

    I’ve done it and loved it. But it advanced, it’s not mean’t for beginner’s.

    A push pull legs could look like:

    chest / shoulders / tri
    back / bi / rear delt / traps
    Legs
    Repeat
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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  3. #3
    Registered User 17mahmoods's Avatar
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    No real issue with doing that.

    But I would start actually working your legs. You are pretty much neglecting them right now.
    Also Your push pull balance is 1:1, you want it to be closer towards 1:2.
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    Registered User clydeax's Avatar
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    I heard something about it's connected shoulders and back. Thank you for your answer.

    On the other hand, i will improve my leg workout.

    One last question: Do you think that my Back/Biceps routine is too much? For example i almost do 200 repeat for back and 100 repeat for biceps in total. Do yo think is that too high? And this question is for shoulder and leg day too.

    I need your all advices.
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    Originally Posted by clydeax View Post
    I heard something about it's connected shoulders and back. Thank you for your answer.

    On the other hand, i will improve my leg workout.

    One last question: Do you think that my Back/Biceps routine is too much? For example i almost do 200 repeat for back and 100 repeat for biceps in total. Do yo think is that too high? And this question is for shoulder and leg day too.

    I need your all advices.
    There is no way for anybody to tell you whether it’s too much. What is too much varies from person to person. You have to figure out what the appropriate amount of volume is for yourself.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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    Registered User gcoulson's Avatar
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    Your legs routine is bodyweight squats and leg extensions?

    I'd worry more about actually doing leg work than worrying about adding traps.
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    Registered User clydeax's Avatar
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    Originally Posted by gcoulson View Post
    Your legs routine is bodyweight squats and leg extensions?

    I'd worry more about actually doing leg work than worrying about adding traps.
    I will fix it but the only problem is that GYM is close at sunday. So i have 6 day, what is the best split for me i dont know
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    Registered User WolfRose7's Avatar
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    Originally Posted by clydeax View Post
    I will fix it but the only problem is that GYM is close at sunday. So i have 6 day, what is the best split for me i dont know
    You're telling us you can't work out legs because you have "only" 6 days?

    ....
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  9. #9
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by clydeax View Post
    I will fix it but the only problem is that GYM is close at sunday. So i have 6 day, what is the best split for me i dont know
    I fail to see the problem here, glad I'm not the only one.

    just simple push pull legs suffices.
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  10. #10
    Registered User clydeax's Avatar
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    Originally Posted by WolfRose7 View Post
    You're telling us you can't work out legs because you have "only" 6 days?

    ....
    No I'm not saying that but you understand like that because of my low english.

    My body fat is %17

    Can you recommend me a program? Thank you.
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  11. #11
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    Originally Posted by clydeax View Post
    No I'm not saying that but you understand like that because of my low english.

    My body fat is %17

    Can you recommend me a program? Thank you.
    Did you not read any of my posts?

    And you keep asking questions wanting us to give you answers for everything but some stuff you need to figure out for yourself. Such as how much volume etc.

    Do some research, plenty of info on here.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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  12. #12
    Registered User 17mahmoods's Avatar
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    Originally Posted by clydeax View Post
    No I'm not saying that but you understand like that because of my low english.

    My body fat is %17

    Can you recommend me a program? Thank you.
    lots of programs in the workout program section stickies.
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  13. #13
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    I think you need a 4day split, where legs are a specific day, and do traps with the spare shoulder day slots. You don't need to do the same thing on the same day of the week, having Sunday rest day coming at different times in your cycle is a good thing anyway.
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    Originally Posted by BenMcLeodNZ View Post
    I think you need a 4day split, where legs are a specific day, and do traps with the spare shoulder day slots. You don't need to do the same thing on the same day of the week, having Sunday rest day coming at different times in your cycle is a good thing anyway.
    Why does he need a 4 day split?
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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    Kiwi Battler BenMcLeodNZ's Avatar
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    Originally Posted by health4life24 View Post
    Why does he need a 4 day split?
    It's just what I think, but IMO there isn't enough leg work in there and if he adds more in plus the traps the third day will be too long, and rather than cut exercises a 4 day split may be easier.
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    Originally Posted by BenMcLeodNZ View Post
    It's just what I think, but IMO there isn't enough leg work in there and if he adds more in plus the traps the third day will be too long, and rather than cut exercises a 4 day split may be easier.
    Too long how? There is not set limit as to how long each workout should be.

    But I still think legs should have its own day so enough attention can be devoted to them.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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    Here is my new program:

    Day 1: Chest/Triceps

    Incline Press 4x8
    Dips 4x8
    Dumbbell Bench Press 4x10
    Incline Bench Fly 4x10
    Cable Pushdown Triceps 4x10
    Lying Triceps Extension 4x10

    Day 2: Back/Biceps

    Lat Pulldown 4x10
    Underhand Grip Pull Down 4x10
    Seated Cable Row 4x10
    Incline Dumbbell Row 4x10
    Australian Pull Up 3x10
    Alternative Curl 4x10
    Barbbell Curl 4x10

    Day 3: Leg

    Back Squat 4x10
    Leg Extension 4x10
    Leg Curl 4x10
    Calf Raise 4x10

    Day 4: Shoulder

    Shoulder Press Machine 4x6
    Dumbbell Shoulder Press 4x10
    Lateral Raises 4x10
    Rear Delt 4x10
    Shrug 4x10

    I'm plannig to work ABS with one day break. I'll do HIIT of course. If yo have another advice, please tell. Thank you all.
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    Why are you sticking to just ten reps? Minus the few where you do 8 or 6 reps?

    In my opinion utilizing all rep ranges is more efficient than just sticking to one specific rep range. But that’s just my opinion.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
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