Am I lifting enough?

[mikeg660]

I alternate the workouts, Monday = a , Wednesday = b , Friday = a then rest for
2 days, with cardio in between then swap the workouts over.

A
bench press 55kg 3 x 5
seated bar military press 25kg 3 x 5
squat 25kg 3 x 8
d.b flyes 10kg 3 x 4
tricep d.b kickback 10kg 3 x 4
alt incline d.b curl 10kg 3 x 9
d.b wrist curl 5kg 3 x 4
bench dips x 30
d.b shrug 10kg 3 x 5

B
bench press 55kg 3 x 5
barbell chest press 30kg 3 x7
drag curl 25kg 3 x 4
bent arm pull over 10kg 3 x5
squat 25kg 3 x 8
alt incline d.b curl 10kg 3 x 9
d.b shrug 10kg 3 x 5
tricep d.b kickback 10kg 3 x 4

[MISSINGLINK]

seems like too much work. have you thought about a simpler routine?

[Lencho]

Originally Posted by mikeg660

bench press 55kg 3 x 5
barbell chest press 30kg 3 x7

What is the difference between these two? Also, I agree with MISSINGLINK. Check out the Linear 5x5 he has in his sig.

[el hombre 44]

its

[Jneves]

-your A workout I see 3 compound exercises and 6 isolation exercises

-your B day I see 3 compound exercises and 5 isolation exercises

That is the first thing I see that I don't like. As a general rule I feel the bulk of your workout should be compound exercises as they are going to give you more results with fewer exercises (think about it which do you think stimulates more muscle mass a squat or barbell curl?)

-From your exercise selection it appears you are focusing on chest and biceps.. but from the numbers you are lifting you obviously don't have much experiance so you need to focus on EVERYTHING!

You need balance in your routine. For greatest results and long term health seek equal development in all areas of your body. Also if your doing this for greater apeal to the oposite sex it many survays show chicks check out your ass before arms/chest so hit those squats harder.

-Your repeating the same/similier exercises with the same set/rep scheme 3 days a week.

This is a quick way to burn out. I have no problem doing the same exercise 3 days a week in a full body routine. I increased my squat alot doing this. But if your going to hit similier movements more then once a week very the set/rep scheme on each day to get the most results.

to sum it up before I have to run:

The basic compound lifts have been around for ever for one good reason... they get results! Squat, Bench, Deadlift, row, shoulder press, chin/pull ups, dips... if these exercises or variations arent included in your routine but tricep kickbacks are your focusing on the wrong things. Also do some research on undulating periodization and HST... both work great for 3 full body workouts a week.