im looking for a routine that builds strength/power. i want to increse my bench despritly because ive been at a plateau for months at 210 and i want to smash threw it. im currently on this program i made recently... havent given it much time but i already feel worn out from it...
i dont use mondays, tuesdays or w.e i go by days
Bench- i just got an idea to change it 175 3 sets of 4 instead of going 195 x 2, 185 x 3, 175 x 4, 165 x 5 is my new idea better?
incline bench DB- 90lb x 4 set x 10-12 rep
Flie machine - 90lb x 4 set x 10-12 rep
Tricep extension- 60 lbs 3 sets of 10
50 lbs 3 sets of 10
Push downs- 6 sets of 10 (whatever weight i can handle after then previous workouts)
Military press- 4 sets of 10 reps
Lateral raise machine- 4 sets of 70 with 10 reps
Reverse flies machine- 4 sets of 100 with 10 reps
Preacher curl- 3 sets of 105 with 10 reps
Hammer curls- 3 sets of 30's in each hand with 10 reps
standin bb curls- 3 sets of 55 with 10 reps
Concentration curls- 25lbs 3 sets of 10
( about 4-5 hour break between biceps and back)
Dead lifts- 170 x 4 sets x 5-8 reps
Lat pull down- 160 x 4 sets x 8-10 reps
db rows- 55lbs x 4 sets per arm x 10 reps
BB wrist curls for forearm 1 minute straight
DAY 3- OFF except cardio and abs
DAY 4- im pretty confident with my leg workout and dont think i need it to be altered.
DAY 5- repeat day 1
DAY 6- repeat day 2
u get the idea now
well i think i might go a little insane lol seeing i made no off days..and i might possibly overtrain. well i need some advice on my workout program..
Thread: need advice on my split