This workout - whaddya think?

[Grandor]

Ok, I have been lifting for about 6 months now.
Whey Protein and Creatine for a month.
Looking to bulk up.
3 day split. ( 1,2,1,off,2,1,2,off,1,2,1,off,2,1,2 off etc)

Workout #1


Chest:

 Bench Press 8,6,4,2
 Incline Dumbbell Bench 8,6,4
 Incline Dumbbell Flies 12,8

Back:

 Close-Grip Chins 20 (in however many sets it takes, 2-3)
 One arm dumbbell Rows 6,4,4

**Power Training:
 Deadlifts 10,6,4 to failure

Forearms:
 Wrist Curls 10,8,6
 Reverse Wrist Curls 10,8

Abdominals
 Crunches 5x25
 Sways 5 sets to failure
---------------------------------------------------
Workout #2


Shoulders:
 Barbell Clean and Press 10,8,6,4
 Dumbbell Lateral Raises 8,6

**Power Training:
 Push Presses 6,4 to failure

Lower Back:
** Power Training:
 Deadlifts 10,6 to failure

Upper Arms:
 Standing Barbell Curls 10,8,6
 Alternate Dumbbell Curls 8,6,4
 Twenty-Ones 2 sets
 Seated Concentration Curls 8
 Seated Tricep Presses 10,8
 Lying Triceps Extentions 10,8,6

Abdominals:
 Crunches 5x25
 Sways 5 sets to failure

Since taking creatine and whey (used to just be eggwhite shakes) I have gone up 22lbs in bench in that one month period.

Whaddya think ya'll?

 

[eggnawgkid]

Whaddya think ya'll?

I think you need some leg excercises in there . Very impressive on the bench though.

 

[Lifeforce]

Great job on the bench

Seems like a variation of arnolds newbie workouts. This is not a three day split, it's a six day split.

* 32-34 sets is just waaay too much if you're new to the gym, cut it down by at least 10 sets per workout. Keep the workouts around an hour.
* Don't deadlift on every day you workout, I don't know how heavy weights you lift right now, but I'm having trouble lifiting all out on the deadlifts once a week.
* Get some rows in there for the back
* Get in some leg work, squats, sldl and calves raises. Puny legs look awful on developed over body.
* Get in some more rest days to your split.
* and read diesel's bulking guide.

 

[Grandor]

yeah forgot I actually did have dumbell rows in there but didnt post it:

Workout #1


Chest:

 Bench Press 8,6,4,2
 Incline Dumbbell Bench 8,6,4
 Incline Dumbbell Flies 12,8

Back:

 Close-Grip Chins 20 (in however many sets it takes, 2-3)
 Barbell Rows 8,6,4
 One arm dumbbell Rows 6,4,4

**Power Training:
 Deadlifts 10,6,4 to failure

Forearms:
 Wrist Curls 10,8,6
 Reverse Wrist Curls 10,8

Abdominals
 Crunches 5x25
 Sways 5 sets to failure
---------------------------------------------------
Workout #2


Shoulders:
 Barbell Clean and Press 10,8,6,4
 Dumbbell Lateral Raises 8,6

**Power Training:
 Push Presses 6,4 to failure

Lower Back:
** Power Training:
 Deadlifts 10,6 to failure

Upper Arms:
 Standing Barbell Curls 10,8,6
 Alternate Dumbbell Curls 8,6,4
 Twenty-Ones 2 sets
 Seated Concentration Curls 8
 Seated Tricep Presses 10,8
 Lying Triceps Extentions 10,8,6

Abdominals:
 Crunches 5x25
 Sways 5 sets to failure

As for legs, I'm going to start workin with my brother (experienced lifter) on a leg regimine for myself.

- as for how heavy im lifting:

1RM benchpress - 185lbs
1RM deadlift - 270lbs
1RM clean and press - 150ish lbs
Lifting on and off for 12 months, but only seriously in the past two months. I'm 16.5 years old