critisize this workout

[aedanman]

Day 1:

Chest
Bench 3x12 + push ups in between reps
Incline Bench 3x12
flat flys 3x12

Shoulders


Biceps
Barbell curl 3x (1/2 up x 10, 1/2 down x 10, full rep x 10)
chin ups 3x 12
dumbell curl 3x12

Day 3:

Legs
Squats 3x12
Leg Press 3x12
Leg Curls 3x12

Abs
Sit ups 3x12(with weight)
leg raise 3x12
bicycle 3x12
bridge till exhaustion

Day 5:

Back/shoulders
Barbell row 3x12
wide grip pull up 3x12
reverse fly 3x12
overhead dumbell press 3x12

Triceps
skullcrushers 3x12
pulldowns 3x12
dips 3x12

What should I change and add. I am looking for mostly size but also strength. I am 6'3, 190lb and low bf%.

[stevey_6t9]

Day 1:

Chest
Bench 3x12 + push ups in between reps throw away the pushups between sets
Incline Bench 3x12
flat flys 3x12

Biceps
Barbell curl 3x (1/2 up x 10, 1/2 down x 10, full rep x 10)
chin ups 3x 12
dumbell curl 3x12

Day 3:

Legs
Squats 3x12
Leg Press 3x12
Leg Curls 3x12

Abs
Sit ups 3x12(with weight)
leg raise 3x12
bicycle 3x12
bridge till exhaustion

Day 5:

Back
Barbell row 3x12
wide grip pull up 3x12
reverse fly 3x12

Triceps
skullcrushers 3x12
pulldowns 3x12
dips 3x12

What should I change and add. I am looking for mostly size but also strength. I am 6'3, 190lb and low bf%.

if you want strength lower the reps and up the weight, aim for 6-10 reps

[BJJ]

Old fashion workout.
You should change all of it.
Try one muscle group per day (bi & tri together) and rest every 2 days.
In this way I started to grow again.

[aedanman]

so one muscle group per day with more exercises per muscle group? Can you give us an example workout that is already planned that shows what exercises they do?

[t-gunz]

is this your first time weight training?

what are your goals?

[aedanman]

I used to weight train from when I was 19 until I was 22 however I was pretty unreliable until the last year of gym training. I am 23 now and for the passed year I have been training muay thai four times a week but am going back to weight training as I can no longer attend muay thai due to my uni hours. During muay thai I continued to do a lot of push ups, wide grip chin ups, dips, curls, squats and ab work. However all of this was just with my body weight. I am looking to mainly gain mass and some strength. I am currently 6'3, 190lb and low bf%. I am able to get to the gym everyday as of now.

[aedanman]

how about this. Every 2 days I get a 1 day rest. Is that what you said was most efficient?

Day 1

Chest
Bench 3x10 + push ups in between reps
Incline Bench 3x10
flat flys 3x10

Triceps
skullcrushers 3x10
pulldowns 3x10
dips 3x10

Day 2:

Back/shoulders
Barbell row 3x10
wide grip pull up 3x10
reverse fly 3x10

Biceps
Barbell curl 3x (1/2 up x 8, 1/2 down x 8, full rep x 8)
chin ups 3x 10
dumbell curl 3x10

Day off

Day 4

Shoulders
overhead dumbell press 3x10
front raise 3x10
upright row 3x10

Abs
Sit ups 3x10(with weight)
leg raise 3x10
bicycle 3x10
bridge till exhaustion

Day 5:

Run

Legs
Squats 3x10
Leg Press 3x10
Leg Curls 3x10
Lunges 3x10
Step ups 3x10

Day off

[FireGuy]

You arent training with enough intensity. If you were you would be training at least some of your sets to failure and they wouldnt all end at 10 or 12 reps. When I see workouts set up like this it's almost always the case.

[aedanman]

But in planning on doing 10 sets shouldn't I use a weight which will have me will fail on the 10th rep? or completely fail on the 3rd set on the 10th rep? Or should I try pyramiding them? Can you show me an example?

[Godson]

I.E of pyramiding would be

bicept DB curl
1st set - 35lb - 10 reps
2nd set - 40 lb - 8 reps
3rd set- 45lb - 6 reps

if you continue to move up intensity and pyramid up, no way you can reach 10 reps on all 3 sets.. if you can reach 10x on each set then its too light, and if you're training for strength or mass pyramiding up is a good approach to take.

[aedanman]

no worries. Do that with the same routine?

[BJJ]

you arent training with enough intensity. If you were you would be training at least some of your sets to failure and they wouldnt all end at 10 or 12 reps. When i see workouts set up like this it's almost always the case.

...x2

[FireGuy]

But in planning on doing 10 sets shouldn't I use a weight which will have me will fail on the 10th rep? or completely fail on the 3rd set on the 10th rep? Or should I try pyramiding them? Can you show me an example?

This is the mindset you need to get rid of. You are already planning on failing on the 10th rep. I would bet that over 90% of the time you have an 11th and even a 12th rep left in you if you would just try it. But you have predetermined 10 as the number.

Also, staggering your rep range on your exercises from 6-20 will help out with hitting more mucle fibers.

[XRockXStarX]

This is the mindset you need to get rid of. You are already planning on failing on the 10th rep. I would bet that over 90% of the time you have an 11th and even a 12th rep left in you if you would just try it. But you have predetermined 10 as the number.

Also, staggering your rep range on your exercises from 6-20 will help out with hitting more mucle fibers.

So if you do most of the exercise heavy and then on the last exercise you train to failure of 6, would this be optimal for growth?

and if true what is best to continue growth, add reps then add more weight, or just add weight and keep same reps, or what????

[FireGuy]

If you are getting more than 6 reps with your heaviest set then I would add weight. Same thing, if you are getting more than 15-20 on your lightest set I would add weight. I am also talking sets, not warmups.

[XRockXStarX]

If you are getting more than 6 reps with your heaviest set then I would add weight. Same thing, if you are getting more than 15-20 on your lightest set I would add weight. I am also talking sets, not warmups.

ok u answered part of my question, the last question was should i go heavy like that for every exercise or do moderately heavy on the first two exercise and then go real heavy on the last exercise? because i dont know if doing the failure at 6 for every exercise would be overtraining.(but as long as i work that muscle once a week would i be ok?)...jut a little confused