Opinions on my Training Program

Pirate

Member
Awards
0
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
 

iron addict

Banned
Awards
1
  • Established
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
 

Similar threads


Top