Look this over

E

Excder

0
what do yall think of this routine (ie. its not done in the order its on there, thats just how i grouped it):

Chest & Bi's

Barbell Benchpress
10,8,6,4,2 5,4,3,2,1

Incline Dumbell Press 3X10
Decline Dumbell Press 3x10

Incline Flys 3x15
Decline Flys 3x15
Level Flys 3x15

Standing E-z Curls 4x8
Incline Alternating Dumbell Curls 4x12
Preacher Curls 3x5-8


Back & Tri's & Forearms

Lat Pulldowns 4x12
Seated Rows 4x12
Dumbell Rows 4x12
Bentover Barbell Row 3x10
Deadlifts 3x5-8

Skull Crushers 4x10
Bench Dips 4x10
Dumbell Press 4x10
Standing Tri Extensions 4x10


Reverse Curls 3x failure
Hammer Curls 3x failure

Legs & Shoulders

Full Squats 4x8-12
Front Squats 4x8
Leg Press 3x10
Still Legged Dead Lifts 3x12
Leg Curls 3x10
Walking Lunges 1x failure

Shoulder Press 4x12
Lateral Raises 3x10
Frontal Raises 3x10
Rear Dealt Flys 4x failure
Arnold Press 4x8
Shoulder Shurgs 3x15

sorry its takes up so much space
 
Can you break this up into what happens on what days and in order? The way it's laid out, it's impossible to tell, unless you're doing them all on the same day (which would be bad). It could use some work either way, but it'll be easier to understand if you show us how you're doing it.
 
Im doing Chest and Bi's on monday. Chest first then my bi's. Back and Tri's on Tuesday. With the back hit first. Legs and Shoulders on Wednesday, and on Thirsday i throw Shot put and Discus at my High School.
 
Without knowing your goals, I'd throw the blanket recommendation out to you to organize your training in a way that you train each major muscle group using compound exercises multiple times per week.

Something like the basic 5x5 works fantastic for the novice trainee.

Blasting your muscle using multiple versions of the same exercise with tons of volume and letting it rest for an entire week before training it again is far from optimal.

Can you get results? Anything above and beyond what your body is accustomed to will force it to adapt.

But you have to ask yourself, is what you are currently doing optimal given what I told you above.
 
ok, well...in brief myy goals are to drop from 230 to about 219 for weight lifting this school year but at the same time get stronger overall to throw shot put and discus for my school with hopes of going to state.

so..would it be ok if i just worked on one muscle group a day using that routein or what?

Thanks
 
There are just way too many similar exercises here and they're all isolation. It's overkill and inefficient.

3 types of curls, 3 types of flyes, 3 types of bench presses, 4 tricep exercises. All of this is just not necessary and it's not maximizing your time in the gym or your results.

And then squats, front squats, leg press, leg curls, deadlift and lunges? I just can't believe you can give it your all by the end of this.

I would really, really recommend throwing this entire thing away and starting over with a full body workout incorporating squats, deadlifts, dips, bench press, lunges, chins and rows, and variations of each one. You'll be doing half the exercises getting twice the workout.

Search for a routine on this site and modify it to suit your needs. There are tons of posts on the subject.
 
Your triceps will get hit 3 days in a row. Too much.
Your shoulders will get hit 3 days in a row. Too much.

It seems like you just threw a bunch of movements together. I'd take a day off before you go throw shot.

so, M, T, off Weds, shot on Thurs, lift on Fri, Sat rest, Sun rest
I think the 5X5 would be good for you or do a push/pull/legs set up.
 
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