Opinions on my Training Program

  1. Registered User
    Pirate's Avatar
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    Opinions on my Training Program


    Hey, I want to know what you guys think of my training program. Ive been lifting for about 4 years. Im 18 (definitly not an expert yet). I weight 180 lbs. Im 6'. I have a 15% BF. I eat about 200 - 250g's of protien daily. Don't take any suppliments at this time. My routine goes as follows:

    MONDAY(chest)
    Flat BB Bench(4 sets)
    12 reps - 135 lbs
    10 reps - 205 lbs
    8 reps - 225 lbs
    6 reps - 235 lbs

    Incline DB bench(4 sets)
    12 reps - 60 lbs
    10 reps - 70 lbs
    8 reps - 80 lbs
    6 reps - 90 (VERY VERY HARD)

    Pec dec Flys (4 sets)
    12 - 100
    10 - 120
    8 - 130
    6 - 140

    Dips - 4 sets of 15

    TUESDAY(biceps)
    Seated Incline DB Curls(4 sets)
    12 - 40
    10 - 45
    8 - 50
    6 - 55

    Standing EZ Bar curls(4 sets - back up against wall)
    12 - 60
    10 - 70
    8 - 80
    6 - 90

    Seated BB wrist curls(4 sets of 30 reps)
    30 - 70
    30 - 70
    30 - 70
    30 - 70

    Hammer DB curls (4 sets) (IM HURTIN AT THIS POINT!!)
    12 - 20
    10 - 25
    8 - 30
    *BURNOUT* Lift 20's to failer

    WEDNESDAY(Shoulders)(ALTERNATE 2 DIFFERENT LIFTS)
    WEEK 1
    Seated millatary Press(4 sets)
    12 - 135
    10 - 140
    8 - 150
    6 - 155

    Standing Front Raises(4 sets)
    12 - 15
    10 - 20
    8 - 25
    6 - 30

    Bent over side raises(4 sets)
    12 - 20
    10 - 25
    8 - 30
    6 - 35

    Up-right rows(4 sets)
    12 - 70
    10 - 80
    8 - 90
    6 - 100

    WEEK 2(shoulders)
    Seated DB shoulder presses
    12 - 45
    10 - 55
    8 - 65
    6 - 80

    Standing Side Raises
    12 - 10
    10 - 15
    8 - 20
    6 - 25

    Shrugs
    12 - 65
    10 - 75
    8 - 85
    6 - 95

    UP-Right Rows
    12 - 70
    10 - 80
    8 - 90
    6 - 100

    THURSDAY(Tri's)
    Incline BB Bench
    12 - 135
    10 - 155
    8 - 185
    6 - 205

    French Presses
    12 - 60
    10 - 70
    8 - 80
    6 - 90

    Machine Press
    NOT SURE ON WEIGHT

    Pulldowns
    12 - 125
    10 - 135
    8 - 145
    6 - 155

    FRIDAY(back)
    Deadlifts
    12 - 135
    10 - 225
    8 - 295
    6 - 305

    Pull-ups
    4 sets of 15

    Seated "V" grip pulldows
    Weight not known

    Sorry dont know the name to my next exercise but its the thing where you sit and pull the "V" towards your lower chest.
    Weight not known

    SATURDAY(LEGS)
    Squats
    12 - 135
    10 - 225
    8 - 315
    6 - 355

    Leg extentions

    Leg curls

    Calf Presses
    ___________________

    Well, there you have it, any comments would be appreciated, THANKS GUYS!!

    - Pirate

  2. Registered User
    Pirate's Avatar
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    oh yea, and i take sunday off.

    - Pirate
  3. iron addict's Avatar
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    All that matters is what works. If it's working you are good to go. If it's not, you will need to cut back on the volume, and as importantly the training days. To put it simply, it will not be a matter of you not doing enough work, Hint, hint.

    Iron Addict
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