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TOO MUCH?

bi0hazurd

Active member
My workout scedule looks like this:

Forearm gripper 3 sets of 10
hammer curls set1 20lbs 12reps set2 25lbs 10reps set3 30lbs 8reps
lateral shoulder raises 10lbs 12reps, 15lbs 10 reps, 20lbs 8reps
dumbell shoulder press same weight and reps as above
forearm rope twist till exhaustion
weighted crunches 10lbs 60reps, 20lbs 50reps, 30lbs 40reps
weighted side bend 15lbs 20reps, 20lbs 18reps, 25lbs 16reps
bench press 135lbs 12reps 155lbs 10reps 175lbs 8reps 195lbs 6reps
squats 45lbs(bar only I just started) 12reps 65lbs 10reps 85lbs 8reps
barbell curls (first two sets wide grip second two narrow grip) 65lbs 12reps 75lbs 10reps
85lbs 8reps 95lbs 6reps (I allow myself to cheat on the last two reps of the last two sets)
over head tricep press (neutral grip) 55lbs 12reps 60lbs 10reps 65lbs 8reps 70lbs 6reps
shrugs 115lbs 20reps 135lbs 18reps 155lbs 16reps
lat pull downs 50lbs 12reps 60lbs 10reps 70lbs 8reps
machine preacher curls 60lbs 12reps 70lbs 10reps 80lbs 8reps 90lbs 6reps(a little cheating but not alot)
tricep rope pulldowns 40lbs 12reps 45lbs 10reps 50lbs 8reps 55lbs 6reps (sometimes cheat)
weighted paralel bar dips first set 10lbs 10reps, 20lbs 8reps, 30lbs 6reps

my objective is to increase in size and strength by alot and I wanna break the 300lb mark on my max benching ability I do this whole routine workout every Monday Wednesday and Friday is that too often??? Or is it ok? Please advise
 
Why not try isolating specific muscle groups and working them almost exclusively once or twice per week. For example,
Day 1 - Legs and lower back
Day 2 - Bis, lats and abs
Day 3 - Chest and tris
Day 4 - Shoulders, traps and abs
Day 5 - Off

Repeat.
 
You do all that in one workout? Geez, no wonder you're in need of help.

The 5 day split that Crazy Chemist recommended above is something many lifters adhere to. It's not bad, but it's not something I like.

I prefer medial volume with high frequency. I may do quads, and horizontal push and pull one day, and hams with vertical push and pull the next. Each day I also incorporate some accessory isolation movements for any bodyparts I feel are lagging, (but only one or two).

There is no real right or wrong; just find what works for you. But don't just go into the gym and expect to do everything, like you're doing now. Pick a respected program, one that correlates to your goals, and do it.
 
Ok so how about...
Monday: forearms, bicep, shoulders,abs
wednesday: forearms,triceps, chest, lats, abs
Friday:forearms, repeat bench, squats, and dips
 
bi0hazurd said:
Ok so how about...
Monday: forearms, bicep, shoulders,abs
wednesday: forearms,triceps, chest, lats, abs
Friday:forearms, repeat bench, squats, and dips
Click to expand...

Forearms are best worked by holding and moving heavy loads. Deadlifts, weighted pull-ups and BB rows with good form, along with some reverse fat-bar curls are all your forearms need.

Further more, that layout is still unbalanced and you have no hamstring work.

As Inarius suggested, the 5x5 beginner programs are a good place to start.

Inarius said:
Google the 5x5 beginners program
Click to expand...

Yep, either Rippetoe or Bill Starr.
 
ok so i think the best for me would be:
Monday: Bicep, Shoulders, Forearms, Abs
Wednesday: Chest, Triceps, Back, Abs
Friday: Legs, Abs, Repeat Dips, Repeat Bench + Deadlifts
 
Do what you want, you obviously don't want to take the advice given. The 5x5 will do more for you than you think. It is a proven played out plan to help you get your strength and size up. You can have a written plan to get your bench up white you want it. If what you are doing now worked so tell, you wouldn't be asking if it was good plan. Sorry to sound mean but don't ask for advice and then argue about it and seem like your plan is better than advice given.
 
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