I can feel it!

Today is my off day, but the soreness on shoulder and chest has shown the new routine to be effective. My shoulder and chest are relatively weak comparing to arm. Thus I'm thinking of dividing the training into two parts.

Routine 1. (Shoulder, Chest)

Chest press or Military press

Shoulder press

Butterfly

Routine 2. Arm

Cable Press (warm up, eight, six, reduce weight, six, reduce, six)

Dumbbell Hammer Curl (5*6)

Triceps Dip (the big machine)

Barbell curl (4*6)

Routine 3. Back

Front side pull down

Rowing Machine

One Arm Dumbbell Row (use bench)