This is my weight lifting routine, can you give me any tips or how I could change it to increase the efficiency of it. Thank you.
warm up-10 pushups
Bench Press-6reps 5reps(add 10 pounds) 4reps(add 10) 5reps(remove 5) 6reps(remove 5) & 21's
Incline dumbells 5 sets of 5 reps
Skull crushers 10 8 6 4 2(add 5lbs. after every set)
Tricep dips 4sets x 10reps
Preacher Curls 10 8 6 4 2(add 5lbs. after every set)
Hammer Curls 4sets x 15reps
Squats 10 8 6 4 2 (add 20lbs. after every set)
Leg press 4sets x 5reps
Calf raises 4sets x 10reps
Power cleans 4sets x 5reps
Forearm rollers 3sets x max reps
Bench Press dumbells 5sets x 5reps
Incline press 6 5(add 10lbs) 4(add 10lbs) 5(remove 5 lbs) 6(remove 5lbs.) &21's
Shrugs 9 7 5 3(add 10 lbs after every set)
Lat throws 9 7 5 3(add 10lbs after every set)
Lateral front raises 3sets x 5reps
45 min bench(3 reps until you cannot do anymore, then remove 10 pounds and repeat for 45 minutes)
Skull Crushers 10 6 4(add 5 lbs after every set)
Tricep dips 3sets x 5reps
Preacher Curls 10 8 6 4 2 (add 5lbs after every set)
Hammer Curls 3sets x 15reps
You want to increase efficiency? Get rid or all the machine workouts. Then get rid of all the isolation movements. Also, instead of benching three times a week throw in some deadlifts.
well, i just want to make sure I'm not wasting my time on anything, of if there are lifts I could remove and replace with more helpful ones, I am training for football, if that helps, thank you
my old HS coach was also a powerlifter and had us doing squats, deads, powercleans, bench, rows and OH pressing. funnest lifting time of my life. i played LB/SS, we also did a lot of what he called "pursuit sprinting". sideline to sideline, at angles, starting in the middle of the field.
I'm 15 going to play sophmore football, and I play DB, what are "rows and OH pressing"
Actually, Friday looks like a complete waste of time. Better to make this another leg day. Front squats, deadlifts, SLDLs, lunges.
benching 3 times a week isnt good.
try simplifying it
moday - mobility/cardio
sprinting, running and jumping
tuesday - torso
bench press (flat only)
bent over rows and chinups (narrow and wide)
heavy incline abs
wednesday - legs and lower back
friday - arms and shoulders
skull crushers or close grip bench or pull downs or jm press
some form of curl
dumbbell raises or shoulder presses.
maybe abs again too.
Last edited by smokinHawk; 06-24-2008 at 10:47 AM.
thank you for your help, what do you guys think is the best bench press routine?