Well, this is my work-out plan. Fixed up a bit. Start it on Monday, and through Saturday, Sunday is my off day, Wendsday once in a while is off day too.
Upper body, I do a warm up to every lift by doing 8-15 reps.
Bench, 135-15 times, 135 again, 10 times, 155, 10 times, 180, 10 times, 200 8 times, 220 4 times, 240 2 times.
Incline, 120, 15 times, 135, 15 times, 135, 12 times, 155 or so, 10 times, 180 8 times.
Standing up french curls, 75, 15 times, 80, 12 times, 80, 10 times, 85, 8 times, 90, 8 times.
Up Right Rows, 45, 30 reps, 2 sets.
Skull Crushers, 70, 15 times, 75, 12 times, 10 times, 8 times, 80, 8 times.
Lateral Pull Downs, 80, 15 times, 85 or so, 10 times, 10 times, 95, 10 times, 110, 10 times, 8 times.
I do not remember the name of the lift, but I stand tall, 45 pound bar in hand, and raise the bar up vertical, so its about 110 degrees or so. Do this with 4 sets of 10 reps. Have'nt been doing this too long.
Military, 70, 15 times, 80, 12 times, 10 times, 8 times, 90 or so, 10 times.
Then I do another lift for my fore-arms, forgot the name too. But I just move my wrist up and down. I do near about 55 pounds. 2-3 sets of 50 reps. Might just up the weight more to near 65/70ish.
Thats the upper body lifts.
Lower body is just a few, don't have too much to do lower body.
Squats, 225 or so, 5 sets of 10 reps.
Dead lifts, doing 180 or so, gonna up the poundage soon. 180, 4-5 sets of 10 reps.
I don't do standing calf raise, do sitting calf raises, have near 140 pounds on the 45 pound bar, 140 pounds including the bar. Then I go up and down, do near 25 reps with 4 sets.
Leg extension, 90 pounds, 4 sets of 15 reps.
Some kind of leg workout, forgot the name, but it works the hamstrings good. 75-90 pounds, 5 sets of 10 reps.
I do all my work outs at about 7-9 P.M, since I live in Arizona, I don't wanna die in the heat since its in my back yard on where I lift. Do running 2-4 times a week in the A.M.
I just wanna know if I am over doing it, was thinking of changing the upper body work-outs for every work out certain days, so I carrie it all over. That, or I am gonna call my other rest day Saturday, since sometimes I feel I am over burdend by doing this whole thing.
Some things to clarify:
-Is this one workout?
-Do you do this every day?
-You take no days off from Mon.-Saturday?
Here's what I see:
-Pyramiding up in weight is fine, but it's near impossible to always increase the weights session to session. If you aren't increasing you aren't growing. (mechanical overload)
-You hopefully forgot to put down your biceps exercise.
-Seven sets of bench presses is an aweful lot. That's fine if that's what you want, but if you are, then you need to decrease your incline sets.
-If that's all ONE upper body workout per day or every other, then you won't need military presses because you're doing 5-6 sets of inclines. Doing both is a recipe for overtraining.
-Don't do squats AND deadlifts in one session. If you are, then you ain't trying hard enough.
-If you must do upright rows, make sure you don't try and use alot of weight because it'll most definately tear your rotator cuff. I sometimes use them only for negatives. You'll stand to benefit more from them.
That's all for now, I don't want to write a novel on your post. I hope you at least take some of this advise under advisement.
0311, I dont think he is doing 7 sets of bench, he is running your warm up protocol. I would say either flat bench, or incline (I would go with incline) not both. If you want to do both, go with incline bar, and flat dumbells, thats what i do, and no more then 3 working sets on each ... something like this
incline warm up, 3 working sets
flat dumbell 3 working sets
and as 0311 stated I'd like to know is this one workout? how often do you do this?
Hmmm. If it's my warmup, he ain't doing it right.
He said he does a warmup to every lift by doing 8-15 reps.
I hope thats not for everyday divide that up into chunks then take a chunk at a day for your upper body chest bis shoulders traps back tris divide them up and you can put some together in a work but dont kill yourself everyday same muscles.
Look into Max-OT: www.ast-ss.com
I pretty much only used that site for the execution on the exercises and comment used about them.
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