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[jmiku]

Monday:
Shoulders...Shrugs, Dumbell Press, Trap Cable Uright Rows, Dumbell Front Raises, Side Raises.
Legs...Swat, leg Ext, leg Curl

Tuesday:
Chest...Press, Fly, Dumbell Press, Incline Press
Tricep....Cable push down, Reverse Cable push down, Overhead Ext. Single arm dumbell ext.

Wednesday:
Back...Cable Pulldown behind neck, Sitting Row, Single Row Dumbell Row
Bicep: Preacher, Striaght Bar, Reverse EZ Bar, Standing Dumbell

Thursday same as Mon

Friday same as Tues

Sat same as Wed.

Well, what do you think? Any other sugestions?

[Twitch]

I know swanso5 will reply saying he doesn't like shoulder days but I do so my 2 cents on that would be get rid of the upright rows, and replace it with cleans. You probably are also overtraining by doing 6 days a week. You need to incorporate deadlifts, squats, and some lunges in there as well.

One other thing, get rid of the cable pulldown behind neck, dangerous and useless.

Doing 3 exercises per muscle group would be just fine, mix them up so your body doesn't adapt.

I know I jumped around a bit, but hope that helps.

[swanso5]

spot on twitchy...shoulder days are not good for shoulder health...providing he's doing 3 sets per exercise let me break this down:

total sets involving the shoulder girdle: 66 totals sets a week
internal rotaion - 56
external rotation - 6
other - 4

for shoulder health this is terrible...at the very least external rotation should equal internal rotation sets and reps...it's alright to have shoulder days but you couldn't have a chest day at the same time unless having two back days which doesn't leave a lot of time for anything else and you've got to do those curls, right???

anyway here's my comments:

Monday: do legs first
Shoulders...Shrugs(no), Dumbell Press, Trap Cable Uright Rows (no), Dumbell Front Raises (no), Side Raises (no)
Legs...Swat, leg Ext (no), leg Curl (only if you have to)

Tuesday:
Chest...Press, Fly (no), Dumbell Press (already doing the same thing first so no), Incline Press
Tricep....Cable push down (no), Reverse Cable push down (no), Overhead Ext. Single arm dumbell ext(no).

Wednesday:
Back...Cable Pulldown behind neck (no do front version as suggested), Sitting Row, Single Row Dumbell Row
Bicep: Preacher (no), Striaght Bar (no), Reverse EZ Bar, Standing Dumbell

again too much...

there's a post in the strength training section where someone asked for the best exercises per muscle which i responded to so try that for exercise replacements