Upper Body Gettin Ripped...Want to add lower body

[holabuster]

Hey guys. I've been working out for a while now and have gotten some pretty good results. I wanna continue and get stronger/bigger each day.

So far, I've worked: pecs, shoulders, back, biceps, and abs.

My typical workout would be bench press (straight or incline), machine flys (for pecs), chinups, and weighted situps.

2nd semester if coming up for me and I want to design a new workout for me and my friend. Specifically, I want to add more leg exercises. Problem is, there are no squat racks, deadlift bars/weights, and no leg press machine. There is however, a Smith Machine.

So far, I'm thinking of alternating upperbody groups and doing some leg work each day.

Monday
Bench Press (5 sets, 8-12 reps)
Machine Flys (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Smith Machine Squats (3 sets 6-10 reps)

Tuesday
Shoulder Press (3 sets, 8-12 reps)
Front Pull Downs (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Lunges (3 sets, 10-12 reps)

Wednesday
Decline Bench Press (5 sets, 8-12 reps)
Machine Flys (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Deadlifts (3 sets 6-10 reps)

Thursday
Chinups (3 sets, 8-12 reps)
Bent over rows (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Lunges (3 sets, 10-12 reps)

Friday
Incline Bench Press (5 sets, 8-12 reps)
Machine Flys (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Smith Machine Squats (3 sets 6-10 reps)

What do you think? I'm trying to build mass in my upper body and strength in my legs. I have about 40 min to work out each day. Let me know any suggestions you have. Thank you.

 

[AJP]

you should take more days off and re think your routine, the first three days you're doing presses and benching every other day, thats too much benching, i would go heavier with fewer reps if you wanna bulk up...not in the 8-12 range for every set

for your legs it would be better to concentrate on them once or twice a week, depending on how sore you are, and do deadlifts, squats, lunges, etc. if you have a bench at the gym you can do deadlifts with the barbell, just put it on the floor

 

[holabuster]

I was aiming for 8-12 because I have read and heard from several board members that it is the best range for hypertrophy (muscle growth) which is my target. I was aiming for the big compound movements, hence lots of benching, but you may be right. Maybe that's just too much.

I've been working out after school mon/wed/fri and did benching on each of those days without problems, and actually some pretty good gains. Any opinions?