Bench 3x/ week?

[Flashnkitties]

My dad is telling me I should bench 3x a week. This seems like way to much?
I'm just getting back into weight lifting and my 1 rep max is probably 150 lbs lol.

Ultimate goal is to be toned, have athletic look not trying to get huge necessarily.

Right now I feel like I just need to work on strength not so much size.

How many times a week should I do bench press? I'm thinking 2 max..

Thanks guys, I'm very novice obviously.
And for those wondering I'm doing a clean high protein bulk.

[Concat]

Post your weekly routine. Or do you just bench twice a week?

[Flashnkitties]

Post your weekly routine. Or do you just bench twice a week?

SUNDAY

-Warm-up

-Bench 3 sets x 12 reps

Triceps
Close Grip Bench: 3 x 3
Skull Crushers (Light): 3 sets x 8 reps
Dumbbell Kickbacks: 3 sets x 8 reps
Pushdowns: 3 sets x 8 reps

Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps


MONDAY

Warm-Up

Back
Pull-Ups: 4 sets x 10 reps
T-Bar: 3 sets x 8 reps
Dumbbell Rows: 3 sets x 8 reps
Front Pulldowns: 3 sets x 8 reps

Biceps
Hammer Curls: 3 sets x 8 reps
Preacher Curls: 3 sets x 8 reps
Straight Bar Curls: 3 sets x 8 reps
Seated Curls: 3 sets x 8 reps

Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps



Tuesday - Off


WEDNESDAY

Warm-Up

Shoulders
Barbell Shoulder Press: 3 sets x 8 reps
Dumbbell Shrugs: 3 sets x 6 reps
Incline Press: 3 sets x 6 reps
Front Delt Raises: 3 sets x 8 reps
Shoulder Flyes: 3 sets x 8 reps

Triceps
Single Arm Skull Crushers (Heavy): 3 sets x 6 reps
Barbell Skull Crushers: 3 sets x 6 reps
Single Arm Pushdowns: 3 sets x 8 reps

Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps


THURSDAY

Warm-Up

Legs
Squat: 3 sets x 8 reps
Leg press: 3 sets x 8 reps
Hack Squat: 3 sets x 8 reps
Leg Extension: 3 sets x 8 reps
Hamstrings: 3 sets x 8 reps
Calves: 3 sets 15 reps

Abs
Crunches: 3 sets 25 reps
Cable Crunches: 3 sets 25 reps


Friday - Off


Saturday - Off


I also run 5 days a week.


I'm still modifying it, and I don't have the equipment to do some of these.

[IDrinkBloodLOL]

If you want to just get "toned," I'd probably recommend doing full body workouts full of compounds almost every day, at least 3x10 per move, plus eating right, plus cardio.

It's the simplest way I can think of to end up scrawny but still with muscle mass.

[Flashnkitties]

If you want to just get "toned," I'd probably recommend doing full body workouts full of compounds almost every day, at least 3x10 per move, plus eating right, plus cardio.

It's the simplest way I can think of to end up scrawny but still with muscle mass.

Not really going for scrawny, just not like OMG BODYBUILDER.

[Tillday]

You aren't doing enough drugs to worry about being OMG BODYBUILDER big.

[MonsterLifter]

3x bench a week will get you overtrained. If you wanna get toned like you say just do some push ups, abs and stuff like that, and go to the sunbed a month before summer. Anyway, if you really are 154 lbs at 6'0" I don't see how you could be or get like OMG BODYBUILDER, even if you were on dat dere juice