flat BP 5x5
incline Dumbbell press 8x3
Dead lifts 8x4
chin-ups 6x4 or faliure
leg curls 10x4
claf raises 10x4
Flat BP 8x5
incline Dumbell press 8x4
Dumbell curls 10x5
barbell curls 10x5
hammer curls 10x5
Close grip bench 8x3
skull crusher 8x3
military press 8x3
dumbell press 8x3
My chest grows best when i hit them twice a week, I have tried both once and twice. should i make any changes?
Lifting is my life
I am 15
@ 155 lbs
Shoulders 4 times a week, chest 2 times, back once and legs once?
Not only is this horribly unbalanced with way more pushing than pulling, but your arms have more work on them than your legs and back combined.
In itself this is bad enough as it is not likely to give you an aesthetic physique, but you also may injure yourself by causing a muscle imbalance somewhere along the line.
Drop the flyes and shrugs and put chest and back together. Train them twice a week. Train legs twice a week. Put a rest day after every two days of training. You do NOT need 15 sets of curls (I'm assuming you put reps first and sets last...It's usually the other way around). I'd eliminate the direct bicep and tricep work altogether...maybe throw in a few sets of standing OHP after the chest/back work.
Alternate workouts over 3 days a week
Alternate lifts with brackets from session to session.
Workout 1 - Push
Squat Variant 3x8
Flat Bench 3x5
Dip 3x5/Incline DB Bench 3x8
Military Press 3x5/DB Press 3x8
CG Bench 3x5/Skullcrushers 3x8
Standing Calves 3x5/Seated Calves 3x8
Workout 2 - Pull
Deadlift 1x5/Power Clean 3x5
BB Row 3x5
Chinup 3x5/Pullup 3x8
SLDL 3x5/Leg Curls 3x8
BB Curls 3x5/Preacher Curls 3x8
Weighted Situps 3x5/Hanging Leg Raises 3x8
Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura