Advice Please

[neiljones]

Ok so this is what i have come up with plz advise, 2 much, 2 little etc etc bear in mind i have only been training 2 yrs, 1yr seriously

MON

Chest

Flat Bench 5x5
Pec Dec 6,4,4,4
Decline Bench 6,6,4,4

Shoulders

Military Press 5x5
Shrugs 10,8,6


WED

Back

Wide grip pull downs 5x5
Upright Rows 6,6,4,4
Sitting Rows 6,6,4,4

Biceps

Preacher Curl 5x5
Incline Curl 10, 8
Barbell Curl 6,6,4,4


FRI

Triceps

CLose Grip 5x5
Tricep Pushdown 6,6,4,4
Dips 10,8

Any changes ppl would like 2 make to improve the plan much appreciated, i am looking 2 gain some mass, thanks in advance.

 

[DADAWG]

Ok so this is what i have come up with plz advise, 2 much, 2 little etc etc bear in mind i have only been training 2 yrs, 1yr seriously

MON

Chest

Flat Bench 5x5
Pec Dec 6,4,4,4
Decline Bench 6,6,4,4

Shoulders

Military Press 5x5
Shrugs 10,8,6


WED

Back

Wide grip pull downs 5x5
Upright Rows 6,6,4,4
Sitting Rows 6,6,4,4

Biceps

Preacher Curl 5x5
Incline Curl 10, 8
Barbell Curl 6,6,4,4


FRI

Triceps

CLose Grip 5x5
Tricep Pushdown 6,6,4,4
Dips 10,8

Any changes ppl would like 2 make to improve the plan much appreciated, i am looking 2 gain some mass, thanks in advance.

on monday your more sets thatn i probably would reccomend unles your gifted enough to not overtrain .
5x5 on flat is fine but i would do 3 sets on everything else but maybe throw in some lateral raises at the end , they wont do near the damage those compound pressing movements do to your cns .i would also move tricep day to thursday since there are pressing movements that involve the chest and shoulders involved and thursday is a half a week away from your chest day .
and you still didnt mention legs . theres a half dozen guys at my gym working upperbody 3-4 days a week and they are wearing sweat pants year round , guess why , because they look like they are riding a chicken when they wear shorts .a well developed upper body and stick legs isnt going to impress anyone .

 

[Frosty]

Ok so this is what i have come up with plz advise, 2 much, 2 little etc etc bear in mind i have only been training 2 yrs, 1yr seriously

MON

Chest

Flat Bench 5x5
Pec Dec 6,4,4,4
Decline Bench 6,6,4,4

Shoulders

Military Press 5x5
Shrugs 10,8,6


WED

Back

Wide grip pull downs 5x5
Upright Rows 6,6,4,4
Sitting Rows 6,6,4,4

Biceps

Preacher Curl 5x5
Incline Curl 10, 8
Barbell Curl 6,6,4,4


FRI

Triceps

CLose Grip 5x5
Tricep Pushdown 6,6,4,4
Dips 10,8

Any changes ppl would like 2 make to improve the plan much appreciated, i am looking 2 gain some mass, thanks in advance.

Monday is a lot of volume...I think you should cut that back. With too much volume you'll be struggling just to recover from workouts, which means you're not building muscle.

Throw out wide grip pulldowns. That's such a lame exercise. Do weighted pullups and chins instead.

Toss out tricep pushdowns and do weighted dips.

Where are the lower body exercises? Toss out the shrugs and do deadlifts. That will pack some mass on you.

Learn the olympic lifts if you can.

 

[neiljones]

ok cheers for input lads can so from what i gather for my mondays

Chest
Flat Bench 5x5
Pec Dec 3 sets of 6,4,4
Decline 3 sets of 6, 6, 4

Shoulders

Militrary Press 3 sets of 5
Shrugs(sorry i feel they work for me:$) 3 sets of 10, 8, 6

that sound ok? thanks in advance neil

 

[Frosty]

ok cheers for input lads can so from what i gather for my mondays

Chest
Flat Bench 5x5
Pec Dec 3 sets of 6,4,4
Decline 3 sets of 6, 6, 4

Shoulders

Militrary Press 3 sets of 5
Shrugs(sorry i feel they work for me:$) 3 sets of 10, 8, 6

that sound ok? thanks in advance neil

What are you doing for lower body?

 

[neiljones]

Sorry some lat raises at the end 2 mayb 2 sets of 10,8?

 

[neiljones]

My Lower body currently is

Hack Squat 5x5
Leg Press 4sets 8
Leg Curl 4 sets 8
Calf Raises 5sets of 15

 

[budrau]

Why not try : Monday Chest/Triceps
Wednesday: Back/Biceps
Friday : Legs/Shoulders

This has worked great for me for years now.

 

[DADAWG]

My Lower body currently is

Hack Squat 5x5
Leg Press 4sets 8
Leg Curl 4 sets 8
Calf Raises 5sets of 15

i knew there wouldnt be any squats in there

 

[blackbeard]

Throw out wide grip pulldowns. That's such a lame exercise. Do weighted pullups and chins instead.

.i find plenty of value in wide grip pulls

 

[Frosty]

.i find plenty of value in wide grip pulls

What's that? Have you directly compared pullups to wide grip pull downs?

 

[blackbeard]

What's that? Have you directly compared pullups to wide grip pull downs?

i didt not say they were better i said theres value in them..they're not a lame exercise!!!

 

[Frosty]

i didt not say they were better i said theres value in them..they're not a lame exercise!!!

Ok, I understand, but they're lame compared to pullups or weighted pullups