Need opinions on a workout

T

tmalik70

0
Hi,

I'm 6ft tall and around 170lbs.

I've been training for around 14 months now and have gone through a few workouts but wanted a new one due to a) having some new equipment and b) to change them up.. I've had some very good gains during this time with both fbw and splits more recently but due to time constraints I'm going back to a fbw. Anyway my goal is to basically gain weight and hopefully some strength with it.

Before I post my new workout I just wanted to hit on a few points. One of the main things I'm looking for is improving my bench. From when I started to where I am now here's what I've done with the main excersises.

Bench - from 25kg to 50kg
Squat - from 25kg to 60kg
Deadlift - From 25kg to 75kg

I'm happy with my DL gain and with my squat gain since the lack of growth was due to not having a squat rack which I now have. Anyway with the bench I've been stuck on around 45kg-50kg for 6 months or so. I've tried a few different things like working on my form, dropping the weight and going back up as well as working other body parts like triceps that could help but I still can't seem to get higher on weight. I guess it doesn't matter much since I've had very good gains on my chest but it just seems weird that I cant go higher.

Anyway here's my new workout, I haven't put the excerises in order yet but I just wanted some opinions on it from veterans! Thanks.

Monday

Bench Press
Romanian Deadlift
Lunges
Lat Pulldown
Seated Military Press
Leg Raises/Leg Pull ins (supersets)
Hammer Curls
Overhead Triceps Extension

Wednesday

Squat
Narrow Grip Bench Press
Bent over BB Rows/ Bent over DB Rows (Alternate)
Standing BB Military Press
Crunches
Calf Raises
Shrugs
Leg curl

Saturday

Deadlift
Incline Bench Press/Flyes(Alternate)
Sumo Squat
Lateral Raise
Pullups
Wrist Curls
Planks
Dips
Preacher Curls
 
Your doing alot of exercises a day, i'm not sure if your energy levels will be able to suffice and give it your all on the last 2-3 exercises.
 
What would you suggest taking out? The framework behind this workout was having the big movements at the start of every workout just with variation. I then added an excersie for abs and had 2 isos at the end. I thought 8 excersises were normal for a workout? I've always done 8 and I do usually get tired towards the end but I can always finish the workout. Problem may be that my intensity will fall and everything starts to go haywire near the end. Any chance you could take my current workout and let me know where I should cut back?

Thanks.
 
I've taken a look at the workout and cut some stuff out. Is this better then the one above?

Monday

Bench Press
Romanian Deadlift
Lat Pulldown
Leg Raises/Leg Pull ins (supersets)
Hammer Curls
Overhead Triceps Extension

Wednesday

Squat
Narrow Grip Bench Press
Bent over BB Rows/ Bent over DB Rows (Alternate)
Standing BB Military Press
Crunches
Shrugs

Saturday

Deadlift
Incline Bench Press/Flyes(Alternate)
Sumo Squat
Pullups
Planks
Preacher Curls
 
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