So this is pretty decent or should I move to smith instead of oh press?
Warmup warump set1 set2 set 3
STANDING OH PRESS 0X15 6.00 80x10 105x4,80x5 105x4,80x5 90x8x2
Rear Delts 30x12 30x12 35x12 35x12
Rope UPRIGHT ROWS 70x12 80x12 90x10
side lats 15x12 20x12 25x10 25x10
barbell front lats bar x 12 2.5x12 x+5x12 +7.5x12
Arnolds 30x12 35x10 40x8 40x8+5
depends what you're trying to do, if you're shoulders suck and you want a totally honest review of that routine I can give you what I think but I'm not an expert.
first, and this is my opinion only....why would you waste your time doing this with the arnolds?
Arnolds 30x12 35x10 40x8 40x8+5
you're shoulders are already warmed up from all the previous work you did so basically, in my opinion you're totally wasting your time with everything but the last 2 sets, you're not overloading anything and chances are at this point your just going through the motions with the first few sets. If I was gonna do a conventional workout first thing I would do would be pick one pressing movement and pound the shit out of it, a couple of warm ups and that's it, right into my heavy work...no more than 2 or 3 sets heavy as possible, then I'd do some laterals again heavy as you can go with good form and then any supplemental work you want to do like the rope upright rows should be kept to a minimum, you can do it but seriously keep the sets low. If you wanted to keep the workout you had above I'd do it like this:
standing overhead press(I'd rather see you seated when doing these to save your back, but hey..that's up to you)
2 warm ups and then 2-3 heavy as hell sets, if you can get more than 8 reps it's too light and if you can't get 5 it's too heavy-always try to go heavier while maintaining form.
rear delt work-2sets, heavy with form.
....and so on.
once you start going heavier volume will have to go down or you'll burn out.
this isn't a DC routine and if you want one, I'll give it to you but you gotta ask nice
go over to the ast site and read thier max-ot program, that's a great place to start understanding the importance of overload in training.
