Hmm, I cut down my routine because I was previously “overtraining.” I don’t really know what kind of isolation work I should be doing right now, nor how I would add any in without overtraining once again.
Not only that, but I’m usually too wasted after that to do any remaining isolation exercises: On Mondays, after benches and dips, I don’t really have anything left in my chest for another exercise, and barely enough left in my triceps for a military press. The only reason I even do laterals is because I feel my shoulders are by far my weakest area, so I figured I could work them a bit harder than everything else. Wednesdays, my biceps are pretty worked after the chins and rows, so all they have left in them is enough for some type of curls. I had originally settled for concentration curls, but was advised to go for barbell curls. On Fridays, my legs DEFINATELY won’t be doing any extensions after squats. I might could get in some leg curls, but the SLDL’s seem to work my hamstrings pretty good anyway.
The reason I have the days split up like they are is due to what muscles are synergistic to the rest. Chest/tris/shoulders all get worked together, as do back/bis. My routine is basically a traditional push/pull/legs routine. I think I would prefer a four day routine, giving shoulders/traps their own day apart from chest/tri, but I was again advised against that, being told that unless my shoulders are already becoming defined, they shouldn’t get their own day. And as I already stated, my shoulders being my weakest point, they are far from defined right now.
If you want to lay out a workout plan for me Romie, feel free to heh. But every time I try to add in an isolation exercise, I start to feel like “well if I’m isolating this, why not isolate that?” And before I know it I have 15 exercises per session lined up, and I’m back in the overtraining boat again.
As for chest, I do probably need an incline in there… I was planning on swapping it out with the flat bench after a couple months when I change my routine up a bit. But dips feel like they hit my chest pretty hard, particularly if you cross your feet behind you and lean forward. I certainly didn’t see the point of dips and decline presses, so I opted for one over the other.