Since chest exercises take away strength required for shoulder exercises I recommend splitting them, I have a chest and shoulder day only, I can do more weight that way.

Otherwise the exercises will sabotage each other preventing you from reaching your full potential. At least thats my experience. 

One problem is that many exercises need some shoulder, its possible that with your plan you need shoulder too often so it can never fully regenerate, thats a very common problem. Give me your training plan, I'll give you mine so we can compare.
Like I said, I'm an overhead press fanatic and I'm sure my plan works in this regard. 

Thats actually a good plan, my only gripe is that he goes hard on the core several times per week. I know *I* can only go hard on my core twice a week because it needs an eternity to fully regenerate. And - surprise- the overhead press needs a lot of core.
Don't forget that the bent forward rows also need your core, as does the overhead press, so with that plan you train your core almost every single day!

To find out if thats the problem keep doing your exercise plan but do core only once per week for three weeks and see of your overhead press improves. I bet it will.
Also I do not recommend doing overhead presses twice a week, go hard on your shoulders once a week with everything you've got, with several exercises.

Also incorporate strength weeks into your plan, because what you are doing is Bodybuilding not strength training. Which means that after every three weeks with your plan do a strength week where you do the key lifts (Deadlift, overhead press, squat, bench press) with so much weight you can only do 1-2 reps with 5 minutes of rest between each set, with 8-10 sets. This will train your CNS.

Yeah, don't get too focused on building muscle alone, strength consist of muscle size AND your central nervous system. If the muscle is the engine, the CNS is the chip that runs it, you need both to lift heavy.
To train your CNS you need to lift weights near your absolute 1-rep max weight. Just look at the bodybuilders, more muscle than strongmen yet the strongmen absolutely crush the bodybuilders in the strength department. How is that possible? CNS adaption to lifting very heavy stuff. 
The thing you absolutely have to remember is the CNS takes long to regenerate, thats why you couldn't do a strength week every week even if your muscles could keep up, that would burn you out in no time. 

I do it like that:

Day 1: Shoulder exercises, finishing with incline dumbbell bench presses or floor presses
Day 2: Back, legs, forearms
Day 3: Chest, biceps, triceps
Day 4: Cardio
Day 5: Mainly rest, sometimes biceps only plus 2 sets of dead lifts and 2 sets of shoulder presses 1-2 reps max weight. 

Not perfect but the rest periods for the muscle groups work out for me.

Man, I've already posted my workout routine like 2-3 times on old bsn should just copy paste but I'm too lazy to go find them tbh.

I start out with some stretches, do some arm rowers, shit like that.

Then I dive into my gravity body weight exercises such as crunches, the rower, lunges, v ups, push ups, sit ups, pull ups, and flutter kicks.
I recently added power jumps, verticals and laterals to my routine, gonna see how those go.

After all those, I do some lifting. Curl 35lbs(15.8kgs), bench 145(65.7kg) and lunges with 35lb(15.8kg) weights. Best part is the last bit, running 3 miles in roughly 22 minutes. I'm trying to get it down to 20 though.

I do this 6 days a week, for about 2-2 half hours. My diet is mostly high protein (meat, eggs, nuts and cheese), plenty of various veggies, fuck tons of water and whole grains (mostly oats). Also have fruit every now and then if there's a sale, shit's expensive here. Seafood is the least expensive since I'm on the coast (unless it's like lobsters and muscles).

When I was working and could afford it, I was drinking C4 Extreme pre-workout drink and that shit made you buzzed with energy. It was like the complete reverse effect of booze. Drunk with energy tbh. Then drink some Pro Performance AMP Amplified Whey Protein. Only about 40 dollars for a 2lb container.


I got into working out when I was about 15 for various reasons. One of the biggest was because of how skinny I was. I have a pretty small frame while also being tall thus when I was just thin and healthy, I looked anorexic. Thing is that I ate so much, fast metabolism. Friend and family would constantly imply that I was either doing drugs or not eating. -.- Planning to join the military was another reasons as well as being able to do things a non-fit person can't do. Started taking tae kwon do classes when I was 16, did tons of research and learned about how the human body works with nutrition, buy and lifting weights.

Before I started working out I weighed 107lbs(48.5kgs), after I gained some good lean muscle with some bulk (mostly in the biceps and shoulders), I weighed 128lbs(58kgs). Now that I'm in my 20s, I weigh 132lbs(59.8kgs), I have more bulk in my calves and gained a 4 pack going into a 6.

When I was in high school I did cross country, track and soccer. There was a males only weight lifting class, but no female one because gals at that school sucked. But I actually talked to the principal and he told me that if I got a decent group of gals that he would put in a weight lifting for females. So I manged to get me and 6 other gals, it was good enough. That was only during my senior year though, shoulda done it sooner.

I really enjoy working out and staying in shape. You just feel so much better because rock climbing, hiking and all that good physical shit is a breeze so you challenge yourself to do other more extreme things. And that endorphins, how can you not be addicted to that. I much prefer a manual labor job than sitting at a desk tbh. Another reason that my career is going be me only out on a boat, swimming in the sea, carrying equipment, etc.

Yeah, the "I dont want to get bulky" thing always makes me laugh.

Cause im just thinking "bitch do you know how much time and effort it takes to get bulky?"

Also, on the subject of cardio, I dont do that. No cardio for moi. Not now, not ever. Fuuuuuuuuuuuck that.

Only time I will do cardio is when I train for my PTT(physical task test). Other then that, cardio can die.

Hahahaha, man your sounding like my dad... This is weird.

^That is pretty weird.


lmao, ill do like 15 mins of running on my off day. (its the bare minimum but seems like a good starting point.)