strength/base advice

[one8nine]

main intrest: athletic and weight room strength, dont give a shit how i look
6'3
205lb
7-8 years training
9-10%

in the past ive done different forms of

mon+thursday: chest/shoulder
tuesday+friday: legs/back
wed+weekend: off

in the past 3 or 4 months ive been trying
mon: chest
tue: bi/tri
wed: back
thur: shoulder
fri: legs
weekend off

basicly, i dont like it. i miss what i was doing, but anyway im here to get advice on a routene to set up, heres what i have in mind any advice please

mon:
flat bench 4x6
incline bench 4x6
weighted dips 4x6-10
pushpress 4x6

tue:
d-lift 10x6
power clean 4x6
leg curl 4x10

wed off

thur:
incline bench 4x6
flat bench 4x6
incline dumbells 4x6
pushpress 4x6

fri:
squat: 10x6
rows 4x6
leg curl 4x10

weekend off

[xlxBigSexyxlx]

Are you not working out biceps or triceps?

I would throw in DB Flyes in with the chest instead of pushpress.

Flyes hit the outter chest good.

[wrestler8706]

What do you think am i overtraining, please help. After each workout I do one or two sets of one set of a hundred for that body part light weight.

SHOULDERS- 4 sets of 10
*Bar Front standing
*Bar Back Standing
*Dumbells Standing

BICEPS- 4 sets of 10
Bar standing
Preacher Bench
Standing Dumbells

DIPS- 10 sets of 20
Seated Dips

TRAPS 6 sets of 10
Standing Rows Bar In
Standing Rows Bar Out

HEAVY LEG DAY 4 sets of 10
Sled
Inner Thigh Machine
Hamstrings
Calfs
Chair against the wall for 45sec
Deadlifts

LIGHT LEG DAY 1 set of 100
Sled
Inner Thigh Machine
Hamstrings
Calfs
Chair against the wall for 45sec
Deadlifts

LEG DAY 3 6 sets of 10
Front Squats
Calfs with Dumbells

BACK 4 sets of 10 ( I bend over with a bar and bring it to my chest and pintch my back)
Back Bar Close grip
Back Bar Close grip Reverse
back Bar Wide grip
Back Bar Wide grip Reverse

Chest 4 sets of 10
Incline Bench Dumbells
Flat Bench Dumbells
Decling Bench Dumbells
Incline Bar - 1 set of 50
Flat Bar - 1 set of 50
Lat pull down close grip
Lat pull down wide grip
Lat pull down Close grip reverse
Lat pull down Wide grip reverse

I do two upper bodys and one Leg day and then rest a day, then reapeat. I am 6 2 and weight is 230 pounds. I wrestle for college i am very strong but you can always be stronger. I have 15% body fat and am also looking to really define myself. i eat healthy but have no diet.

[Verfancoh]

Sick.

[one8nine]

What do you think am i overtraining, please help. After each workout I do one or two sets of one set of a hundred for that body part light weight.

SHOULDERS- 4 sets of 10
*Bar Front standing
*Bar Back Standing
*Dumbells Standing

BICEPS- 4 sets of 10
Bar standing
Preacher Bench
Standing Dumbells

DIPS- 10 sets of 20
Seated Dips

TRAPS 6 sets of 10
Standing Rows Bar In
Standing Rows Bar Out

HEAVY LEG DAY 4 sets of 10
Sled
Inner Thigh Machine
Hamstrings
Calfs
Chair against the wall for 45sec
Deadlifts

LIGHT LEG DAY 1 set of 100
Sled
Inner Thigh Machine
Hamstrings
Calfs
Chair against the wall for 45sec
Deadlifts

LEG DAY 3 6 sets of 10
Front Squats
Calfs with Dumbells

BACK 4 sets of 10 ( I bend over with a bar and bring it to my chest and pintch my back)
Back Bar Close grip
Back Bar Close grip Reverse
back Bar Wide grip
Back Bar Wide grip Reverse

Chest 4 sets of 10
Incline Bench Dumbells
Flat Bench Dumbells
Decling Bench Dumbells
Incline Bar - 1 set of 50
Flat Bar - 1 set of 50
Lat pull down close grip
Lat pull down wide grip
Lat pull down Close grip reverse
Lat pull down Wide grip reverse

I do two upper bodys and one Leg day and then rest a day, then reapeat. I am 6 2 and weight is 230 pounds. I wrestle for college i am very strong but you can always be stronger. I have 15% body fat and am also looking to really define myself. i eat healthy but have no diet.

please start your own thread

[one8nine]

Are you not working out biceps or triceps?

I would throw in DB Flyes in with the chest instead of pushpress.

Flyes hit the outter chest good.

are you saying this is good for strength? i chose pushpress just to stimulate my shoulders a little more