Training Plan - Need Advice

[mynameisdiwas]

Hi all,

I've been going to the gym for over a year now and my 1RM are as follows (in kg):
Squat: 150
Bench: 90
Deadlift: 210

As you can see my bench isn't all that great and would love a bit of advice on how to train my chest properly as whenever I do chest my arms give out before my actual chest - of course I still feel it in my chest! Another thing is my shoulder is pretty weak, in terms of doing lateral/side raises, my right shoulder struggles to lift up 8kg! It's in the joints so I'm not entirely sure how to strengthen my shoulder up as I can't go heavy here. Also keep in mind I am only 17 and still have school and work to go to! Below is the routine I follow currently.
Monday - Chest & Triceps + Cardio
Dumbbell Bench Press - 4x 8,8,66
Incline Bench press - 4x 8,8,6,6
Flies - 4x8
Close grip bench press - 3x8
Dumbbell skull crushers - 3x8
Rope Pulldowns - 3x8

Tuesday - Back & Biceps + Cardio + Abs
Inverted rows - 4x8
Neutral grip pull downs - 4x 8,8,6,6
Cable rows 80kg - 4x8
Barbell curl - 3x 8,8,6
Incline bench dumbbell curl - 3x8
Dumbbell concentration curls - 3x8

Wednesday - Legs & Shoulders + Abs
Squat - 4x8
Hamstring curls - 3x 8,8,6
Leg extensions - 3x 8,8,6
Standing calf raise - 4x 15,12,10,8
Military press - 4x 8,8,6,6
Dumbbell lateral raise - 3x8
Bent over rear flys - 3x8

Friday, Saturday and Sunday - Rest

Thanks in advance.

 

[FUBARMD]

5/3/1 or 5x5 are solid routines for strength

 

[mynameisdiwas]

For all the lifts and sets?

 

[FUBARMD]

No look up the program in Google. They are common searches. Search "5x5 program" or "5/3/1 program"

 

[Sean1332]

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

http://www.jimwendler.com/2011/12/531-2nd-edition-ebook-now-for-sale/

If you can't use your parents credit card to download it, you can search around and find a free version...maybe at a place called Scribd.

You seem to have the right idea, plenty of rest days a week, you know what you need work on, but a structured program and technique will get you exactly what you want.

 

[mynameisdiwas]

Does anyone know if doing lateral raises with resistance bands work?

 

[Sean1332]

Does anyone know if doing lateral raises with resistance bands work?

Why? Don't measure shoulder strength by the weight you use for lateral raises. I rarely do them but when I do, it's almost girl weight. Focus on your overhead press for shoulder strength. I'll use resistance bands for shoulder health: internal/external rotations, pull aparts

A for your bench, YouTube search "so you think you can bench" and watch the whole series. It's impossible to tell you everything wrong with your bench without seeing.

 

[mynameisdiwas]

No no I just want I strengthen it up because right now I just get this awful pain on my right shoulder joint when I do it but the next weight down I don't feel anything until I'm up to 20 reps.

 

[Sean1332]

No no I just want I strengthen it up because right now I just get this awful pain on my right shoulder joint when I do it but the next weight down I don't feel anything until I'm up to 20 reps.

No shame in starting light. I had a 200lb overhead press then I hurt my shoulder because I neglected proper prehability exercises and rear delt work. Now 135 feels heavy, but now my shoulders are stronger and healthier

 

[mynameisdiwas]

No shame in starting light. I had a 200lb overhead press then I hurt my shoulder because I neglected proper prehabilitt exercises and rear delt work. Now 135 feels heavy, but my shoulders are stronger and healthier now.

Ok, what sort of routine should I do? This is what I currently do after hitting legs. I often neglect shoulders because it's after legs and I feel tired but I'm getting myself in check now and starting with shoulders first.

Military press 30kg - 4x 8,8,6,6
Dumbbell lateral raise - 3x8
Bent over rear flys 10kg - 3x8

 

[FUBARMD]

DB lateral raises or with bands
Bent over rear delt flyes with DB/machine
Shoulder press
Military press
Swimmers press
Full front raises
Full lateral raises
Landmine shoulder presses

 

[FUBARMD]

Some shoulder exercises listed above

 

[l1fterp1nk]

Type in blackironbeastcalulator.com and you can choose from many types of 5/3/1's with a template and everything for free!

 

[David147]

I workout 5-6 days a week.I kind of mix it up a little to confuse my muscles.I do cardio 2-3 days a week.I work abs every day.I will for instance work arms and chest one day,then thighs and calves the next.The next day back,shoulders,and arms.I mix it up a bit but I never work the same muscle 2 days in a row.I have been seeing huge improvements.Also it is your diet that makes the biggest difference.I eat every 3 hours.Stuff like lean meats,fresh fruits and vegetables,whole grains,eggs with added whites,walnuts.I take B12,2 multi vitamins,magnesium,and fish oil.Drink a lot of water.I drink a time released protein shake within an hour of my workout and right before my workout.

 

[Spirosyiros12]

Too many rest days, up the volume. A lot of natty dudes are really afraid of "Overtraining" but many successful pro natural bodybuilders build their size from high volume training with heavy weight, I have been following Doug Miller a lot lately and I believe he is natural as he has no signs of AAS use (maybe some GH use but can't comment), he trains heavy weight high reps.

In Australia we have many "real" natty guys who are pretty impressive the main thing I have realised is they constantly vary their splits, eating every 3 hours doesn't matter too much, they lift god dam heavy and take every set to failure.

My two cents, as I constantly hear people on forums complain about overtraining which I have never encountered and I train pretty God damn hard so much that some IFBB pro contender dudes down under are impressed with my training.

A better split would be;

Day 1: Chest/delts/traps/lats/abs
Day 2: Quads/hams/calves
Day 3: Arms/traps/delts/abs
Day 4: Cardio or off
Day 5: Back thickness/traps/rear delts/abs
Day 6: Chest/delts/calves
Day 7: Cardio or off
Day 8: Hams/quads/abs
Day 9: Back/chest/traps
Day 10: Arms/calves/abs
Day 11: Cardio or off

or

Chest/Shoulders
Quads
Arms
off
Back
Chest/Shoulders
Hamstrings/Calves

Repeat