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Anonymous
So, what do you guys think of my training plan (all at home):

I do this 3 - 4 times a week. Protein Shake after each training, I am 5,8 ft and 162.8 lbs

20 minutes warm up on a stepper (or just skip it and do something else)

Push Ups 15 x 3

Neck:

NeckFlexion 3 a 15 ---> Stretch


Shoulders:

DB Frontraise 3 a 15 per side ---> Front Raise Stretch

Upperarms:

DB Kickback 3 a 15 per Side ---> Overhead Strech
DB Curl 3 a 10 per side --> Standing Strech
Double Arm 15

Back:

Bent over Row 3 a 15 --> Arm Strech on Bar
Calf: Dumbbell Single Leg Calf Raise ---> Wall Push

Chest:
DB Decline Fly 3 a 15 --->Behind Head


Waist:

Weighted Crunch Up 3 a 15 ---> Strech behind Back
Normal Crunches 3 a 15
jackknife 3 a 15
V stand 3 a 10
>> Anonymous
>Shoulders:

>DB Frontraise 3 a 15 per side ---> Front Raise Stretch

Front raises only work the Anterior Delts (front). There are three main heads to the Deltiod Group :Anterior, Lateral, and Posterior. Try adding Side raises and reverse flyes (like a chest fly where youlay down on your back and pull the weights in, except you lay on your stomach and push the weights back with your shoulders.) and you'll have a more well-rounded shoulder routine.
>> Anonymous
     File :-(, x)
Thanks man,
and otherwise? Any suggestions?