Hey, is this a good schedule?

[883110Slip]

Hey I just turened 15.. im 6 foot.. 180lbs... Bench- 205... Squat-300... I was wondering if this is a good sheduale for me.. Some people have told me that it was too much and could lead to overtraining? Thankz.. pz

Monday - Chesty and Triceps

Flat Bench Press - 10 8 6 6 4 4 10
Incline Bench Press- 10 8 6 8 10
Decline Bench Press- 10 10 10

Triceps Push Downs- 10 10 10
Triceps Close grip Bench 10 10 10
Triceps skull crushers 10 10 10

Push ups and dips

Tuesday-REST

Wednesday- Back and Biceps and Abs

Back pulls- 10 8 6 8 10
Lat pull Down 10 8 5 5 5 10
T bar- 10 8 6 8 10
One arm rows- 10 10 10

Barbell curls- 10 8 6 8 10
Dumbbell curl- 20 20 20
Isolation- 3 sets of as many as possible

Pull ups chin ups

Thursday- REST

Friday- Shoulders, Traps

Military press- 10 8 6 8 10
Dumbbell Military press -10 10 10
Shoulder Shrugs- 10 8 6 8 10
Shoulder -pull ups 10 10 10


Saturday- Legs and Abs

Squats- 12 10 8 6 8 10 12
Machine Squats- 10 10 10
Hamstring pulls 10 10 10
Quads pulls- 10 10 10
Calves sit down machine- 10 8 6 8 10

Sunday- REST

[Lee J B]

Looks pretty damn solid to me, although just one thing I'd say is when you've exhausted that try the same program for 3 - 4 reps for around a month.

Good work.

[TommyD]

Yeah that would probably lead to overtraining... you have 15 sets + dips and push-ups for chest, 21 sets for legs, 19 for back, 11 for shoulders, 8+ isolation exercises for biceps. Usually the line between a good workout is 6-9 working sets per body part.

You might want to bring your chest exercises down to 3 per body part. Alternate dips and decline bench, and get rid of push-ups.

Triceps look good...

Legs down to 2 (a calf workout won't hurt doing 3 sets since it only gets minimal exercise during other workouts)... you could probably get rid of machine squats since you already do normal squats.

For your back, I'm assuming for back pulls you mean low seated pulley rows? You should definetly add deadlifts and maybe alternate them with power cleans. Probably bring your working sets down to 2 per exercise and maybe get rid of something like T-Bar rows if you incorporate deadlifts/power cleans into your workout.

For biceps, BB and DB curls are good, maybe try seated or incline DB curls? I'd definetly up the weight on DB curls if you're doing 20 reps per set. As far as isolation exercises, most biceps exercises are isolation exercises... I'd just add hammer curls and throw out the other exercises b/c in my opinion BB, DB, and Hammer curls are all you need for you biceps. I'd probably go 2 sets BB, 3 sets DB w/ perfect form, 2 sets hammer curls.

*As far as pull-ups and chin-ups are concerned, I'm guessing you're talking about different grips on the bar (supine and pronate)... I would just do one grip, which ever you want. Chin-ups/Pull-ups are a great workout for the back and biceps (especially supine grip for biceps)

For your shoulder exercises, make sure you hit all 3 heads of the shoulder... anterior (front) deltoid, lateral (side) deltoid, and posterior (rear) deltoid. Military press will hit the front deltoid, I wouldn't do both DB and BB military press, maybe alternate them every workout. For your side deltoid, nothing beats upright rows. For rear deltoids, a good workout is DB Row (with elbow out).

As for traps... shoulder shrugs are the best.

As for reps... what are your goals? If you're going for strength and endurance, high reps with a low weight will yield results (8-12 reps). If you're looking for muscle mass, low reps with high weight will get you bulkier (4-8 reps).

[TheBigness]

that routine looks really good to me. excpet i would change the reps so that they pyramid down. 10 8 6 4 or 10 8 6 6 or 10 8 8 6 whatever you want but i would increase weight a little each set.

[abarlament]

What intensity are you trainging at?