My lifting Schedual any good?

[Captain FT]

+1
skip the push-ups and decline bench. It's a worthless excercise for muscle growth if you are already doing flat and incline.





Although I will have to disagree with what he said about squatting, deadlifting and pressing in the same day and 3x a week. Having them spread out different days is fine. You don't need to do the same excercises more than 1 time every 4 or 5 days.


Have a day for chest, one for back/deads, one for legs. that's all you need. I do shoulders their own day too, but I weight 100more puonds than you do, and have a solid base built. And focus on your back more than your chest. your back makes up the greater part of your upper body mass. like 65-70% of it actually ( i think). You'll press more if you have a strong back.


If you are getting your core excercises in like you should, you'll grow for sure. If you want to do extra on top, it's fine. But, like I said before, a whole day for biceps is a waste. throw in your triceps and bis and the end of your work outs, they should not be the focus of your training in any capacity at the point you are at.

/agree

There is a guy at my gym with an awesome physique and he never trains arms; Chest, back, legs, and shoulders is all he does. If you look at his arms though you would never know it, they're huge

 

[dolf215]

/agree

There is a guy at my gym with an awesome physique and he never trains arms; Chest, back, legs, and shoulders is all he does. If you look at his arms though you would never know it, they're huge

Thank you! I don't isolate my arms either and they are proportional to my body. Benching in the 3's, OHP's in the 3's, rows in the 3's and weighted chins hit my arms pretty well. A lot better than some isolation movement with half the weight.

 

[ceo]

ton of volume. too much for me. Bodybuilding is so obsessive/compulsive.

 

[highlander555]

I'd have to agree that between your chest and shoulder day, your tri's are going to be way overtrained. I'd cut back one excersize with your tri routine. Why too much volume (IMHO).

Also have to agree with the lack of balance between back and chest. I too would cut out the decline and the pushups.

Personally I like to have a day seperate from back for my deads.

Since you work tri's with chest, why not bi's with back?

 

[MuscleFr3ak101]

idk i could i guess

 

[MadMetal]

I think there is a little too much as far as the chest goes. With 6 sets with your biceps it looks as if it's too much to put into them. Personally, at times I skip biceps some weeks. Same goes for the triceps with some sets being 4. The triceps can also be trained while working the shoulders. A good exercise I recommend is the military press.

 

[MuscleFr3ak101]

So your saying do biceps every other week?

 

[MadMetal]

So your saying do biceps every other week?

I'm not necessarily saying do biceps every other week. My point pretty much was out of a lot of OTHER exercises you do, the bi's & tri's gets worked decent enough. You would work the biceps alright on your back days when doing stuff such as pull ups, cable seated rows or pulldowns. To sum it all up, you don't need to give the extra attention to the bi's with EXTRA reps.

Personally I sometimes skip some weeks on bi's if I have a tight schedule seeing even on my non-bicep days, they are still working.

 

[SouthernLord]

Where is that Rippetoe guy when you need him? He used to preach the gospel to everyone on here with a training question. To the OP, I think you are a fairly new lifter right? I would recommend a 3x5 or 5x5 like Starting Strength or Madcow. If you search this board you will find tons of threads about these. They are both good programs and with the right diet you will get jacked.