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Originally Posted by TRAVIS DOLLY
whats wrong with it
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several things.
oh god this is gonna take time......
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Originally Posted by TRAVIS DOLLY
mon:legs,abs
squat 200lb 10 3 sets of 10
leg extension 160lb 6 sets of 12
situps as many as possible
v situps as many as possible
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u have not targetted hamstrings directly. ur doing squats which works EVERYTHING, but then ur specializing on the quads. do u know that the MOST important muscle group for the squat is the hamstring? if i were u i would change this to:
Squat 3x5
Stiff Legged Deadlift 3x5
Leg Extensions 5x10
Leg Curls 5x10
of course, progressing on the leg curls + leg extensions isnt the key thing. its progressing on the squat (make sure its ass-to-grass) and the Stiff Legged / Romanian Deadlift is the key
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tues:arms, lower back
deadlift:200lb 3 sets of 12
bb curl 85lb 4 sets of 12
db curl 45lb 3 sets of 8
hammer curl 3 sets of 8
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u NEVER do lower back after a leg day. and u NEVER do deads after a squat day either. and uve got ONE compoud exercise and THREE isolation exercise. and u've written "arms" but ur only doing biceps. see the problem? too much emphasis on the beach muscle (biceps) and not adequate emphasis on the triceps which are the KEY to u benching 200lbs.
good. rest is good
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thurs:chest,triceps,shoulders
flat bench: 145lb 6 sets of 10
incline bench 120lb 4 sets of 10
seated military 85 lb 3 sets of 10
shoulder shrugs 120lb as many as possible
laterial raise 20lb 3 sets of 12
dips as many as possible
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the way i see it, u are doing 10 sets of chest, 6 sets of shoulders and im gonna put the dips as a part of chest.
now, u must realize that PROGRESS is the key. u know that - and thats why u want to bench 200 lbs. BUT, u need to make a plan which is EFFECTIVE in making u progress.
read up MadCow2's thread on strength vs. hypertrophy. itll help u out a lot.
back to topic: this workout has too much volume. but atleast ur hitting compounds so its ok. only ONE isolation. good.
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fri:arms, lower back
deadlift:200lb 3 sets of 12
bb curl 85lb 4 sets of 12
db curl 45lb 3 sets of 8
hammer curl 3 sets of 8
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this isnt such a good idea.....ive mentioned why above....and doing heavy deads twice a week isnt so good, but since ur not so advanced its pretty ok.
sat off and sunday on?
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sun:chest,triceps,shoulders
flat bench: 145lb 6 sets of 10
incline bench 120lb 4 sets of 10
seated military 85 lb 3 sets of 10
shoulder shrugs 120lb as many as possible
laterial raise 20lb 3 sets of 12
dips as many as possible
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ur trying to hit the big muscles twice a week - i can see that. but its too much volume so although ur hitting it twice a week, u are killing its efficency and thereby jeapordizing ur progress in the long run
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i work out at home so all i have is a bench with leg extension and two adjustible dum bells. so i can't do alot of stuff.
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hmm....u open to joining a gym?
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i've been working out six months and have never missed a workout thats how dedicated i am.
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dont try to simply train HARD. try to train SMART. everyone needs a break for like 10 days min after every 16-20 weeks btw.
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i want to be able to bench 200lb by end of summer
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best of luck to u. but the other important lifts: the squat and the bench press are WAY more imortant than the bench press. ever met a guy who can squat and deadlift heavy and is small and benches light?
now, if u were to ask me, id advise u to join a gym
get ur diet in order.
then work on ur routine.
according to me, u would benefit most from one of these routines:
1.) Mark Ripptoe's Starting Strength for Beginners
2.) Fortifies Iron's Hypertrophy Program
3.) Fortified Iron's Hypertrophy and Stregth Program
peace
Sentinel