work out 3 times a week, any suggestion?

[m@xpower]

Right now, i got time to work out 3 times a week, any suggestion from anyone?

Here is what i currently do. (i go to a city gym so equipment is limited) Also, i work at Ups so i am doing hard physical work which include lifting boxes from 10 lbs to 90lbs.. So by friday, i cant really lift heavy but i do get saturday and sunday to rest my muscles.

(my current wieght is 140 lbs and i am 5'7)

monday:
-warm up bench press: 2 sets of 130 lb 5x (5x meaning i do it 5 times without stoping)
-bench press 5 sets of 180 lbs 3x
-bar dips: 1 set of 25, and 2 sets of 10
-shoulder press: 5 sets of 115 lb 5x
-various tricep an bicep exercise
-and to finish it off, butterfly with minimum of 5 sets or more if i dont get to tired.

Wednesday
-crunches and situp
-leg workout.


friday:
-repeat of monday but with lighter wieghts and more reps. only change is doing less bar dips.


Also, one more question, are there are subsitute for incline benchpress or way to workout upper chess wihtout incline?

[BigPete]

That aint really much of a workout split to be honest

[midgetcop]

What lifts are you doing for your legs? Your abs?

And no, as far as I know there isn't a way to work the upper chest without doing the incline.