Is my routine sufficient? Keep, change, or scrap completely?

[Pchurchill]

Hey everybody, I'm new to this site but I've been lifting for about 4 years. Now, I haven't been writing my own workouts but instead doing whatever the coach or strength & conditioning teacher assigns. Though I lack experience in creating training routines, I do know proper form with all of the common compound and isolation exercises and I have been doing them for years. I'm not just another ego-training kid in the weight room who loads up as much weight as possible and just tries to get it to move back and forth; I have always used proper form, I don't just know what it is.

I'm still in high school and I have no money for a gym membership or anything, but what I do have is a strength & conditioning class for an hour a day. We are in the weight room Monday, Tuesday, Thursday, and Friday. So with that in mind, I looked up a guide to creating a good weight training routine and used it to create what I think will work well. But hey! What do I know?

Here's the resource I used: (Edit: apparantly I can't post links until 50 posts. Copy and paste, remove the spaces) muscle and strength .com/expert-guides/muscle-building

So what I would like is input on the routine I made before I start using it on Monday(20120319). Is it good as is? Is there anything I could change to make better use of my time? Should I scrap it completely (If so, please suggest a training routine)?

I used the resource above to create an Upper/Lower split; lifting 6 sets 2x a week for each of the major muscle groups, 3 sets 2x a week for each of the small muscle groups, and 3 sets 2x a week for the minor muscle groups.

Monday (Upper Body)

Bench press 3(6-8)
Bicep Curl 3(10-12ea)
Incline Bench Press 3(6-8)
DB Skullcrusher 3(10-12)
Military Press 3(6-8)
Alternating Delt Raise 3(10-12)

Tuesday (Lower Body)

BB Squat 3(6-8)
DB calf raise 3(10-12)
Bent-Over Row 3(6-8)
Leg Curls 3(10-12)
BB Lunge 3(6-8ea)
Lat Pulls 3(6-8)

Thursday (Upper Body)

Incline Bench Press 3(8-10)
Pullups(palms facing) 3(8-10)
DB Fly 3(8-10)
Close-grip Bench Press 3(8-10)
Arnold Press 3(8-10)
Lateral Raise 3(10-12)
Seated Bent-over Rear Delt Raise 3(10-12)

Friday (Lower Body)

Deadlift 3(6-8)
Bulgarian Split Squat 3(10-12ea)
Calf Press 3(10-12)
Leg Raise 3(8-12)
Pullups(palms facing) 3(8-10)

On Wednesdays the class usually runs or plays a sport. I run long distance in track 4 days a week. On Thursdays I do extra PT at the USMC recruiting station. Saturday and Sunday are off, except for whatever pushups, pullups, and crunches I do during the day.

So that's what my week would look like after starting that routine. Is it good as is? Is there anything I could change to make better use of my time? Should I scrap it completely (If so, please suggest a training routine)?

On a side note, I really like this forum and find it to be a great resource. Thanks for your input!

[Pchurchill]

Bump

[Pchurchill]

No comments?

[jammyo40]

If the only time you can workout is during your S&C class, I would stick exclusively to compounds.

[Lendogg]

your pushing movements to pulling movements is way off..

[Pchurchill]

Thanks for the input. I'll make an alternate of all compounds. But, if I somehow am able to do what I've got in the OP in an hour or less, do you think it's a good routine to use? I'm basically asking if I put it together right. Haha I sat there for an hour and a half taking notes on that website and then another 30 minutes figuring out the routine. I don't know if what I made is any good. It certainly seems better than what the teacher has the rest of the class do.

Len, Monday has 3 pulls 3 pushes. Tuesday has 3pulls 3 pushes. Thursday has 3 pushes, 4 pulls (the last 3 being arnold press for more of the front delt, lat raise for more of the side delt, and seated bent over rear delt raise for the rear delt. I think that is fine having 1 extra pull to make sure I don't get a posture imbalance). Friday has 3 pushes, 2 pulls. All in all that makes 12 pushing exercises, 12 pulling exercises. Correct me if I'm wrong.

[SimonThePieman]

day 1: Press
main lift: BB Flat Bench Press
DB Shoulder Press
BB Row
weighted Dips
Delts


day2: Squat
main lift: BB Box Squats
Front Squats
(WPT: press)
RDLs


day3: Pull
main lift: Weighted Wide Grip Pull ups
Bent Over BB Row
Press movement (5 x 5)
One Arm DB Row
(WPT or flexible for extra volume based on time and energy)

day4: Lift
main lift: BB Sumo Deadlift
Good Morning
(WPT)
BB Back Squat


this is my routine. It works. I assure you. The rep schemes are based on GST principles (see sticky in this forum)

[Pchurchill]

Hey Thanks for the suggestion, That may be the compound movement routine I'd be looking for