Fix my Routine

S

Stang02

0
Ok so I just posted in the new guy section as I am new. I have only been hitting a real gym for a few months now. I will list my routine and you guys can tell me what I am doing right/wrong. I workout Monday, Wendsday, and Friday. Here is a list of exercises I do.

Bench Press - Every time
Squat - Monday Friday
Deadlift - Monday Friday
Shrug - 2 days a week
Decline Bench - Sometimes
Shoulder Press with dumbells - every time
Curls, Reverse Curl (standing up) - 2 days a week
Chinup / Dips - 2 days a week
Leg Press - Sometimes
Ab Machine - 2 days

I also throw some machines in sometimes. I tend to do very little cardio. Most of my excersises I am doing 10 reps and adding weight to stay there. On Bench I tend to do more weight and around 6-7 reps. I also do 3 sets of everything I do. Any of your advice is helpfull. I don't know if I am overtraining or undertraining.

Thanks for your help in advance.
 
Well readying the article about the full body workout 3 days a week that includes mostly compound excersises. I would say I am almost doing exactly that except I skip some exercises on certain days that I probably shouldn't. I do the compounds like Bench, Squat, Deadlift, Chin ups. I think If I just do it all three days I will be fine according to the article I read.
 
This ab machine that you do twice a week is it one of those cool strap on electic pulse technilogical marvels that gives you abs of steelio!!!!!!?
 
HIT could help

Have you ever tried HIT (high intensity training)? I have just finished up my senior year of college football and discovered a new training method that works for me. You perform 4 to 6 sets per muscle group and 2 sets per exercise. Each set is taken to failure with full range of motion and slow movements. For upper body exercises you perform 8-12 repetions to failure, lower body 10-15 repetitions, and abs 50+. Once you reach failure perform 2-3 assisted reps followed by 1 negative. The program I currently follow is a three day split. You do not want to train more than 3 times per week. Remember to try and beat the number of reps or weight lifted each workout for every exercise. Each session should take no longer than 1 hour.

Day 1:
Chest/Back/Calves:
Incline Bench Press
Flat DB or BB Bench Press
Cable Crossovers
Deadlift (Every other workout 2 sets of 6-8)
BB Row
Lat Pulldowns
Seated calve raises
Calve raises

Day 2:
Legs/Shoulder/Neck:
Squats or Leg press (every other workout 2 sets of 6-8)
Leg extensions
Leg curls or Straight leg deadlifts
BB Military Press
Lateral Raises
Bent over raises
BB Shrugs
4 way neck

Day 3:
Arms:
Barbell curls
DB curls
Cable curls
Tricep extensions
Cable pushdowns
Single arm cable pushdowns
Wrist curls
Reverse wrist curls

Everyday:
Abs:
Crunches or machine crunches
Hanging leg raises
Side crunches
 
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