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[baltimoreraven11]

ive just started a new full body workout routine and just wanted to make sure it will have positive benefits. i am 6'1 215 been lifting for 2 years with an athletic build. i have a good nutrition program which is still improving. my goal is to gain strength and some size. There are three different workouts, for MWF.

workout 1:
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bench press 4 x 8
shoulder raises 2 x 12
pull-ups 3 x 8
curls 2 x 12
tricep pulldowns 2 x 12
deadlift 4 x 8

workout 2:
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chest flies 2 x 12
shoulder dumbell press 3 x 8
chin-ups 3 x 8
close grip press 2 x 12
weighted push-ups 3 x 8
squats 4 x 6

workout 3:
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incline press 3 x 8
dips 2 x 8
row 4 x 8
lunges 3 x 8
calve raises 2 x 12
abs 3 x 12

is there too much emphasis on upper body muscles? are there too many sets per workout? are there too many single muscle exercises?

any help would be appreciated, thank you

[swanso5]

- BALANCE is cruicial...each of these pairings should have the same number of sets and reps each time you train them...bench press/push ups and rows...pull ups/downs and shoulder presses...bi's and tri's...for legs you'll want to do more deads, glute ham raises, long stride lunges than squat variations
- if i was you i would use slightly more volume for rows for postural reasons and add in some rear dlet, mid and lower trap work...pull ups and shoulder presses both work the internal rotators so you need to balance the shoulder out by adding these in
- as your aim is to stimulate as much muscle each sesion as you can all single joint exercises will need to be canned
- i would go to a 2 workout plan and just rotate through them as you go so you have more exercises to choose from in the future

maybe something like this:

session 1
supine bridge superset with supine clams 2 x 12
squats 4 x 6
seated wide grip cable row alternated with bench press 3 x 8
face pulls alternated with hang clean shoulder presses 3 x 12 / 6
stiff legged deadlifts 3 x 12

session 2
supine bridge superset with supine clams 2 x 12
deadlifts 4 x 6 (snatch grip is better if you can do them properly)
db row alternated with incline db press 3 x 12
cable scarecrows alternated with pull ups 3 x 15 / as many as you can
glute ham raises if you can (search for different ways to do them) or long stride reverse lunges 3 x 12


at the end of each session you have whatever time you have left before an hour of training time is reached to do arms, calves, forearms, abs or whatever but don't exceed 60mins...IMPORTANT