Am I overlifting with this workout - AnabolicMinds.com

Am I overlifting with this workout

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    Am I overlifting with this workout


    Day 1 Chest, Triceps
    1. Bench 3x6
    2. Dumbbell 3x10
    3. Decline 3x10
    4. Dumbbell 3x10
    5. Incline 3x10
    6. Dumbbell 3x10
    7. Dumbbell flies 3x10
    8. Close Grip Bench 3x10
    9. Behind the Head extension 3x10
    10. One arm extensions 3x10
    11. Skull crushers 3x10

    Day 2 Back, Biceps, forearms
    1. Dead lift 3x8
    2. Bent over rows 3x10
    3. Shrugs 4x10
    4. Dumbbell Shrugs 4x10
    5. Good mornings 3x10
    6. front lat pull downs 3x10
    7. Dumbbell rows 3x10
    8. Seated rows 3x10
    9. Upright rows 4x10
    10. Curls 4x10
    11. Dumbbell Curls 4x10
    12. Forearm Curls 4x10
    13. Reverse Curls 4x10
    14. Preacher curls 3x10

    Day 3 Legs, Shoulders
    1. Squats 4x8
    2. Power cleans 3x8
    3. Dumbbell lunges 3x10
    4. Calf raises 4x10
    5. Leg extensions 4x10
    6. Leg curls 4x10
    7. Shoulder press 3x10
    8. Behind the neck military press 3x10
    9. One arm dumbbell raises 3x10
    10. Side dumbbell raises 3x10
    11. Dumbbell shoulder press 3x10
    12. Arnold Press 3x10

    day 4- rest

    and also another question is i am looking to increase my bench max what is the best number of sets with number of reps to increase my max

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    Too many movements, not enough sets of each. Too low of frequency. And if strength isn't increasing, your form and diet are probably to blame.
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    my strength is increasing i am just wondering if there is a better set and reps to increase my bench more or is what i am doing fine
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    Yes, there are many better routines than what you have posted. It looks like something out a Muscle Mag, no offense.

    If it's strength you are specifically looking for, read up on 5/3/1 or Westside Training.
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    ok thanx and idk where its from my friend originaly gave me the workout aftr my season ended and i just added lifts to it thinking they would help
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    omg i just tore my rotator cuff reading ur chest workout yikes!!
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    Quote Originally Posted by brownstown89 View Post
    omg i just tore my rotator cuff reading ur chest workout yikes!!
    is it realy that bad lmao mayb some of you guys can help me out with a good workout program that will help increase my strength
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    Quote Originally Posted by Resolve View Post
    Yes, there are many better routines than what you have posted. It looks like something out a Muscle Mag, no offense.

    If it's strength you are specifically looking for, read up on 5/3/1 or Westside Training.
    do you have any links you can post of those workouts
  9. The BPS Rep
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    Elitefts.com - The creator of 5/3/1 works there and has written a ton of articles on that site.

    Tmuscle.com - search "5/3/1" and a great article will come up; a very nice overview of the program.

    As for Westside, google "Westside Barbell Training" The second and third results are .PDFs that explain the basics of that program.
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