Solid Weight Lifting Plan?

C

Cnatboy

0
Just wondering if this looks decent to you guys. The purpose is to gain some muscle mass and tone. My workout days are Mon, Wed, Fri.
Upper Body:
Flat Bench 80x10 85x8 90x6
Lat Pull Down 75x10 80x8 85x6
Incline Press 70x10 75x8 80x6
Military Press 50x10 55x8 60x6
Tricep Press Down 30x10 35x8 40x6
Bicep Curls 55x10 60x8 65x6
Lower Body:
Air Alert Vertical Leap Program done 3 times a week. Not supposed to do anything else on the off days or on air alert days or it will result in overtraining. I plan to start doing weights for lower body after I finish air alert which is about 7 weeks away.

Does this look like a pretty solid weight lifting program? Obviously I'm not strong at all but I'm hoping this will help me out quite a bit by summer. Does anyone have any suggestions on better excercises or additional excercises I should be doing? Any advice would be greatly appreciated.
 
I would add a row of some kind, seated or bent over. A lot of volume for your arms as well, try leaving out the tri's and bi's on wed, do them only mon and fri to add some more recovery for them. Little work on the core would do you well, or is this included in your vert program?

I am assuming you are doing your vert stuff on seperate days as this? If not, do so. Make sure you are eating tons, pretty high training volume you have there. Little core work would compliment your vert nicely too, if it is not already included. Other than that, it looks good. Keep it up.
 
The core work that comes from the vertical program is probably indirect from the excercise itself. For example, one of them is going from a quarter squat to jumping 45 reps without rest, that works the core a bit. My abs were a bit sore after the first couple vert workouts indicating some kind of resistance there so I'm assuming it's working my core some. I just don't want to overdo it but I will definately add in something like squats, deadlifts, cleans after I finish the vert program
 
Definatly agree with Crazylegs, you need a seated row, or something of the sort. I would also suggest, as long as it doesn't get in the way, are some goodmornings, and weighted sit ups..
 
Cnatboy 7 weeks without squat and dead?
Your program doesn't seem effective because nothing can replace these exercises.
 
Trust me Champr32, explosion and plyometrics can definatly give you a great workout.. Ever been to speed camp? Squats and Deads only slow down your contractions, so if he needs to jump higher or run faster, he's doing the right thing by taking some time off of deads and squats.

Although I do love the test. that squats release.. lol.
 
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