need advice on my program

[cpluvcb]

hey guys
i wanted to see on how you guys think of this proram i made for myself starting next week

mon chest/bis/abs
bench press 6x 6-8(inclues wermup ses)
incline pres 4x 9-8
weighted dips 4x as many as i can with the weight
bb curls 4x6-8
standing curls 4-3x6-8
hammer curls 4x6-4
cable crunches 4x15
seated machine crunches 3-x15

tues legs
squats6x10-12
leg press 4x15
leg extensions 4x15
sldl4x6-8
lying curls 4x15
seated calf raises 4x15-20
standeing calf raises 4x12-30

thu back/traps
weighted chins 4x as many as i can do
bb rows 4x6-8
db rows4s6-8
deads 3-4x4-6
bb shrugs 4x6-8

fri shoulder/tris
militaries 4x6-8
uprow rows 4x6-8
rear row 4x6-8
cg benches 4-3x6-8
skull crunchers 4x4-8
bench dips 4x as many as i can with th weith
behind the back wrist curls 3x15
reverse wrist curls3x15

on  shoulders, is it better if i went back to doing lateral raise and bent raise instead of upright rows and rear rows?? so what do you guys think?? too much volume??

[Blake]

Yes, WAY too much volume.

[Hedgehog]

hey guys
i wanted to see on how you guys think of this proram i made for myself starting next week

mon chest/bis/abs
bench press 6x 6-8(inclues wermup ses)
incline pres 4x 9-8
weighted dips 4x as many as i can with the weight
bb curls 4x6-8
standing curls 4-3x6-8
hammer curls 4x6-4
cable crunches 4x15
seated machine crunches 3-x15

tues legs
squats6x10-12
leg press 4x15
leg extensions 4x15
sldl4x6-8
lying curls 4x15
seated calf raises 4x15-20
standeing calf raises 4x12-30

thu back/traps
weighted chins 4x as many as i can do
bb rows 4x6-8
db rows4s6-8
deads 3-4x4-6
bb shrugs 4x6-8

fri shoulder/tris
militaries 4x6-8
uprow rows 4x6-8
rear row 4x6-8
cg benches 4-3x6-8
skull crunchers 4x4-8
bench dips 4x as many as i can with th weith
behind the back wrist curls 3x15
reverse wrist curls3x15

on  shoulders, is it better if i went back to doing lateral raise and bent raise instead of upright rows and rear rows?? so what do you guys think?? too much volume??

What's your goal?

Do you have any other sport, goal in your life during the next 12-18 months that could affect your training or other things we should know about before giving out advices?

YIP
Zack

[cpluvcb]

 im a college student. so i walk  around alot..i also workat a clothing store. i main goal is to gain mass

[Hedgehog]

im a college student. so i walk  around alot..i also workat a clothing store. i main goal is to gain mass

I think you would be betrter of on something like Max-OT or HST.

HST will take a little more effort on your own part, as far as getting the poundages and so on, but check the sticky on top of this board, there's a link to both those training protocols there.

Bottom line is the amount of volume is not being controlled. You can train with that volume in spurts, like during one workout every three or four weeks or something like that.

No offence, but there seems to be quite a random schedule you got there.

Bot HST and Max-OT offers a plan. HST offers the possibility of getting more individual choices, but also to fcuk up.




YIP
Zack