Hey guys
background info:
Age: 18
Lifting Experience: almost 4 years with varying levels of consistency
BW: 189-190
Well to tell you the truth I've never called myself a bodybuilder because in my opinion that implies living the lifestyle. I'm simply a guy who likes lifting weights. However recently I have been getting more interested in taking my development to the next level. Here's a typical training week with my personal records inserted:
All exercises performed with good form and range of motion
Chest
Flat DB Press 90sx8 or 95sx5
Decline DB Press 75sx2 sets of 8
Flat DB Flyes 50sx2 sets of 8
Finish with BW dips
Back
Chinups (deadhang to chin above bar) BWxsets of 10, 7, 5
Neutral Grip Cable Row 2 sets of 12 with 180
DB Rows (straps) 100sx2 sets of 9
Behind the head Widegrip Lat Pulldown 2 sets of 10 with 100
Legs/Shoulders
Deadlift 315x13 or 365x6
Ass to Grass Front Squat 185x8
Hamstring Curl machine 2 sets of 9 with 160
Incline DB Press 85sx6
Cable lateral raise 2 sets of 8 with 35
Rear Delt Machine 2 sets of 10 with 120
Calve raises on Hacksquat Machine ramping up to a set with 17 45's for 6 reps
Arms
Strict Barbell Curl 110x5
Close Grip Paused Floor Press 205x5
One arm DB preacher Curl 2 sets of 8 with 30's
Seated Overhead EZ Tricep Extensions 2 sets of 12 with 70 lb bar
DB Curls 35's for 2 sets of 8
Tricep Pushdown 150(stack) for 2 sets of 12
DB wrist curls 30's for 2 sets of 10
Usually on a Mon,Tues,Thurs,Sat schedule
I feel like for my level of development (low) perhaps I could benefit more from a simpler program. One thing though is that I am pretty shoulder dominant when it comes to pressing movements so I tend to avoid the barbell bench press. My anterior delts tend to take over. This is also why I don't have any overhead pressing on shoulder's day but instead a pressing incline movement. Also just to mention my back, triceps, and forearms are practically none-existent.
I'm frustrated with my lack of progress due to a lack of commitment. What do you guys suggest, because progress is slow with this lifting plan. I was thinking of Jim Wendler's 5/3/1 but just substituting barbell bench press for DB bench press
background info:
Age: 18
Lifting Experience: almost 4 years with varying levels of consistency
BW: 189-190
Well to tell you the truth I've never called myself a bodybuilder because in my opinion that implies living the lifestyle. I'm simply a guy who likes lifting weights. However recently I have been getting more interested in taking my development to the next level. Here's a typical training week with my personal records inserted:
All exercises performed with good form and range of motion
Chest
Flat DB Press 90sx8 or 95sx5
Decline DB Press 75sx2 sets of 8
Flat DB Flyes 50sx2 sets of 8
Finish with BW dips
Back
Chinups (deadhang to chin above bar) BWxsets of 10, 7, 5
Neutral Grip Cable Row 2 sets of 12 with 180
DB Rows (straps) 100sx2 sets of 9
Behind the head Widegrip Lat Pulldown 2 sets of 10 with 100
Legs/Shoulders
Deadlift 315x13 or 365x6
Ass to Grass Front Squat 185x8
Hamstring Curl machine 2 sets of 9 with 160
Incline DB Press 85sx6
Cable lateral raise 2 sets of 8 with 35
Rear Delt Machine 2 sets of 10 with 120
Calve raises on Hacksquat Machine ramping up to a set with 17 45's for 6 reps
Arms
Strict Barbell Curl 110x5
Close Grip Paused Floor Press 205x5
One arm DB preacher Curl 2 sets of 8 with 30's
Seated Overhead EZ Tricep Extensions 2 sets of 12 with 70 lb bar
DB Curls 35's for 2 sets of 8
Tricep Pushdown 150(stack) for 2 sets of 12
DB wrist curls 30's for 2 sets of 10
Usually on a Mon,Tues,Thurs,Sat schedule
I feel like for my level of development (low) perhaps I could benefit more from a simpler program. One thing though is that I am pretty shoulder dominant when it comes to pressing movements so I tend to avoid the barbell bench press. My anterior delts tend to take over. This is also why I don't have any overhead pressing on shoulder's day but instead a pressing incline movement. Also just to mention my back, triceps, and forearms are practically none-existent.
I'm frustrated with my lack of progress due to a lack of commitment. What do you guys suggest, because progress is slow with this lifting plan. I was thinking of Jim Wendler's 5/3/1 but just substituting barbell bench press for DB bench press
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