Hi there, I've been weightlifting solid for about 2 weeks now (I've been browsing the forums for a while and experimenting here and there). Given my height, weight, and age, does the following seem low for the amount of time I've been weight lifting?
Current Height 5'10.5, Current Weight 205 lbs, Age 21
I'll try and post some pics when i get a camera available
My goals: To be able to lift as much weight as I can and to look somewhat defind, I'm 205 right now, but really don't look fat (at least I do'nt think so)
My biggest concern is chest... could my form be off THAT much that I'm underlifting in the BP?
In accordance with WBB1 workout:
Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps 165 lbs 3 x 6 reps
Low Incline Dumbbell Press : 2 x 6-8 reps 60 lbs each 3 x 6 reps
Dips : 2 x 6-8 reps 2 x 10 reps
Chin ups : 2 x 6-8 reps 3 x 4-6 reps
Deadlifts : 2 x 6-8 reps 315lbs 6 x 2 reps
Barbell Rows : 2 x 6-8 reps 90 lbs 8 x 2 reps
Shrugs : 1 x 10 reps 75 lbs dumbbells each 15 x 2
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps 225lbs 8 x 2 reps (in smith machine ) gym doesnt have squat rack
Hack Squats : 2 x 6-8 reps 135lbs 6 reps x 2
Leg Curls : 2 x 6-8 reps 110lbs 8 x 2 reps
Straight Legged Deadlifts : 225 lbs x 6-8 reps x 2 sets
Standing Calve Raises : 4 x 10 reps 540 lbs x 8 reps x 2 sets
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps 85 lbs x 2 sets x 6 reps
Seated Dumbbell Press : 2 x 6-8 reps 55 lbs x 8 reps x 2 sets
Standing Lateral Raises : 2 x 10 reps 25 lbs x 6-8 reps x 2 sets
Barbell curls : 95 lbs x 6 reps x 2 sets
Last edited by fpr; 05-25-2007 at 02:05 PM.
Well if you have only been lifting for 2 weeks, generally, you are not going to start with 2 plates on each side for bench. Keep at it, eat well, get plenty of rest and it will increase in time.
As for bench form, it can help, there are plenty of articles on this site on how to improve bench.
BTW, for a beginner to lifting, your deadlift is real good.