Need a workout routine

[kingbigdaddy1220]

I have had a couple people tell me i am doing alot of stuff wrong.

Seeing as i am limited on Exercises since i only have Bars (Not dumbells) and 500lbs of weights. Tell me what you think

Monday: Chest
Flat Bench Wide Grip- 6 sets
Incline bench Wide Grip- 6 sets
Decline Wide Grip- 4 sets

Tuesday: Back
Pullups-5 sets
Barbell Rows-5 sets
Pulldowns-5 sets

Wednesday- Legs/Biceps
Squats 6 sets
Leg extentions 5 sets
hamstring curls 5 sets
Straight bar curls 4 sets
EZ Bar curls 4 sets

Thursday- Shoulders/Triceps
Military Press 6 sets
Behind neck military 5 sets
Close Grip incline Press 5 sets

FRI SAT SUN OFF

Anything you would change or even redo the whole thing please let me know! I think my training is one of the main reasons why i am not growing as much as i want.(I HAVE NOT TRIED THIS TRAINING ROUTINE I JUST POSTED, tell me if you think it would be a good idea)

[bigbench]

Here are a few tweaks I would add in

Monday: Chest
Flat Bench Wide Grip- 4 sets
Incline bench Wide Grip- 4 sets
Decline Wide Grip- 4 sets
Each week, add one of the previous exercises with a shoulder width to narrow grip for another 4 sets

Tuesday: Back
Pullups-4 sets
Barbell Rows-4 sets
Pulldowns-4 sets
Deadlifts- 4 sets. Do these to just below the knee to eliminate any ham involvement

Wednesday- Legs
Squats 6 sets
Leg extentions 4 sets
hamstring curls 4 sets
Each week do either Barbell lunges or Split Squats- 4 sets

Thursday- Shoulders
Military Press 6 sets
Behind neck military 3 sets (only come half way down the back of your head)
Front/Side/Rear Laterals (use the plates as your dbs) 3 sets of each

FRI - Bis/Tris
Barbell Curls- 4sets
Skull Crushers- 4 Sets
Hammer curls - 3 sets (use plates as dbs)
Kick Backs - 3 sets (plates)
Preacher BB curls (use your knees as the preacher bench) 2-3 sets
Upright skull crushers- 2-3 sets

[kingbigdaddy1220]

Big bench, U DA MAN! im gonna try this for a few weeks and see how it works, thank u so much bro!

I got a preacher bench :] btw.

[LC_21]

yea bench hooked you up good. Id maybe add sum flys in on your chest day. Also do you just feel more comfortable doing all wide grip stuff cause its best to do your presses with hands about shoulder width, but it all depends whats comfortable for you and where you feel the best hit. ...also going down the list maybe throw in sum leg presses with your leg day....sum tricep extensions with your bi/tri day. Looks like you should start growing. Remember though train by instinct its the best way rather than havin a writtin workout everyday..try to really establish that mind muscle connection. Good luck homie

[jimbo69]

looks great bro i just cant do legs after deadlifting heavy............

[JASS92]

Originally Posted by jimbo69

looks great bro i just cant do legs after deadlifting heavy............

same i tend to hunch over a bit