Thread 76532139

What would be a good workout for a day if I'm trying to get lats, traps, and shoulders well beefy? How many of those days should I be putting in a week?

What sound would there be if it wasn't just a gif.

>>76532145
I'm imagining a *boing*

>>76532139 (OP)
Seated row
Lat pull down
3-4 sets each in the 8-12 rep range

OHP or whatever machine dose this
2-3 sets in 10-15 rep range has always felt good for these
Rear delt machine (pec dec backwards) or reverse fly.
1-2 sets in whatever rep range you can reliably find that last grinder of a rep before failure.

Cable lat raise or whatever is on hand same stuff just whatever lets you get to what you're sure is failure.

Twice a week for all of it. I'd probably throw most of the row and rear delt stuff on whatever day you do hamstrings and glutes.

And the lat raises on pushing/pressing/quads days. Just because you'll be absolutely certain you did enough in that group at the end of it and don't have to worry about your shoulders recovering as much. Traps should come along pretty naturally but if they don't shrugs/farmers walks.

>>76532221
Thanks anon. I'm thinking of trying to cram this into one day though, you're saying I should space it out?

>>76532145
https://www.youtube.com/watch?v=dPCWqAU4mNo

>>76532139 (OP)
>How many of those days should I be putting in a week?
At least 2, more are better but as long as you're training once every 3rd day, it's more about fatigue management than about extra growth (it's worth it if you end up doing more total sets, otherwise 2/week is good).
What are you already doing, what's your schedule?
If you're doing power cleans, or any sort of cleans, and deadlifts, you shouldn't even be asking about traps. Lats, you should do rows of every kind, until you find what works best for you. Pull ups are good, amazing if you can weight them, but you need to do sets of at least 6, better 8 or 10. For most, that's hard already without extra weights.
Shoulders: if you can deal with the mobility needed, btn press and upright rows are excellent. if you can't, any pressing movement and lateral raises are what you get. also enjoy doing any sort of extra overhead work. power snatches? jerks? handstands and handstands push ups? just go for it.

>>76532235
You should do all of that twice a week. How you schedule it isn't a big deal as long as it's not consecutive days.

For instance I do
Monday chest/quads/mid delts/abs/calfs/triceps
Tuesday lats/erectors,rear delt/glute/hamstring/bicep
Wednesday off
Thursday repeat of Monday
Friday repeat of Tuesday
Saturday off
Sunday off

I suppose you do two fullbody days but they'd be really really long. Or 3 fullbodies that are a bit shorter you're generally not going to find a way to split the work that is less than 3 hours a week total (with your other exercise) unless you implement some weird stuff.

>>76532266
Thanks for the good reply

Been working out for long but I guess I never took it seriously enough to decide a good fullbody workout schedule. Always been kinda just adding what feels good

Doing rows out the wazoo already so I figure probably set there. For shoulders I try to do OHP, as well as shoulder presses, bent over raises and alternating front raises. I usually do 4x12/7(depending on the weight) twice a week or so. Then again, those things are the only things I do for back & shoulders so I keep feeling a bit undertrained in some areas

>>76532276
My schedule has been

Day 1: Chest, Arms, and core (ego day)
Day 2: Back and shoulders
Day 3: Rest
Day 4: Ego day
Day 5: Back and shoulders
Day 6: Legs/lower body
Day 7: Rest