5x about 8 reps seated front military barbell press
5x standing about 8 reps dumbbell press
Ten sets of presses?
Seems excessive to me unless most of those are just warm-ups.
5x8-12 dumbbell side laterals
Again, seems excessive to me, but I speak from an entirely different mindset than a lot of guys here. The way I figure, if you can do 45 lb. laterals in good form, take those to failure, do as many cheat reps as you can, then work your way down the rack, repeating the process.
Of course, if you're talking about doing the same weight for 5 sets of 8-12 and you're really shitting yourself to get the reps on those last two sets, I take back what I said
5x8-12 bent over dumbbell rear delt raises
Same as above.
5x about 8 wide grip pronated lat pull down
5x about 8 narrow supinated lat pull down
Again, 10 sets of essentially the same thing. I think you'd do better to warm up a little, then do a pronated set to failure, switch to curl grip, then take that to failure. Repeat 2-3x at most.
5x 6-8 bent over barbell row supinated
5x8-12 one arm row machine
Not altogether bad but I see a lot of lat work and not quite as much for lat thickness. Yeah, the rows are solid, but instead of doing so many sets of each exercise, I would split the sets in half and do a greater variety of movements; e.g., 2 hard sets of barbell rows, 2 hard sets of T-Bars, then maybe a finisher set of something like rack deads, working up to heavy (but not quite failure) triples and even singles, then back down again to a hard set of 6-8 or two.
Of course, I also wouldn't do all of that in *one workout*. If you train back twice weekly, you could try one session focused on lat width and another on back thickness. In that case, I don't see the point of doing more than 6-8 work sets for back/workout.
Hope that helps.
P.S. -- Not to give you conflicting info, Halo, but I've followed some of your questions, gear use, pics, etc., and I honestly think you'd do best to forget the super-detailed bodybuilding routines and focus on an abbreviated routine that focuses largely on big, basic moves. I don't know if you're familiar with Mike Mentzer's latter-day stuff; most people wrote him off as a lunatic given some of his exploits in the 1980s, which is illogical. (Look up the "Ad Hominem" fallacy on Google. In brief: critique the logic of a man's argument; his person, including eccentricities, evil or the like, have no bearing on whether or not that argument makes sense.)
Well, friends as I was with Mike, I do think he took his so-called "Consolidation Routine" to a ridiculous extreme. The particulars of that aren't particularly relevant, either; suffice to say, he was so obsessed with overtraining obstructing progress, he came to recommend that his clients only train once weekly at MOST -- and more often than not, every two weeks, if not less frequently.
That's fucked up, but there was still some method to Mike's madness. His original consolidation routine looked a bit like this:
Day 1
Incline Press (or bench, if you insist)
Deadlift alternated with BB rows
Leg Press
Calf Raise
(a couple of ancillary movements, like curls and extensions, would be OK)
Day 2
Dip
Squat
Pulldowns with curl grip
Military Press
Seated calf raise
(again, some minor stuff for arms is OK)
Mike later revised that, but at its core, those are solid exercises. If you ignore his silly training frequency ideas, you could do his consolidation routine 2-3x a week, provided you didn't try to do more than two sets of the "big" exercises to failure and tried to minimize the so-called assistance movements like curls n' shit. And since you are a bodybuilder, you might do rack pulls in lieu of traditional deads.
With that training frequency and an eye on getting super-strong on every exercise, after three months or so, I seriously doubt you'd ever worry about the picayune "oh, gotta hit the rear delts" sort of thing ever again. But the beauty of such a routine is that, if you were so possessed, you could return to a more traditional bodybuilding split and the extra strength you gained would make those 5 sets of 12 all the more productive.
P.P.S. -- Shoulders are lacking? Time to try some high pulls and, if your rotators can handle them, "Scott presses."
