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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.

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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?

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

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.

Dont know how, but i skimmed right over that line :eek:

Your mommy didnt tell u not to skim over lines?? ;) ;)

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.