Am I overlifting with this workout

[chuck66]

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

 

[Resolve]

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.

 

[chuck66]

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

 

[Resolve]

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.

 

[chuck66]

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

 

[brownstown89]

omg i just tore my rotator cuff reading ur chest workout yikes!!

 

[chuck66]

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

 

[chuck66]

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

 

[Resolve]

Invalid Link Removed - The creator of 5/3/1 works there and has written a ton of articles on that site.

Invalid Link Removed - 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.