How does this workout look?

[StangGT]

Im 6'1" 210 pounds Im looking to increase my over all strength. My current max is about 180 on flat bench. Here is my work out for the next 8 weeks or so. Let me know if there is anything else I should do or change.

Thanks,

Ryan

Weeks 1 & 2 Monday and Thursday
Flat Bench 6x55% 10x65% 10x70% 10x75%
Incline Bench 6x55% 10x65% 10x70% 10x75%
Military Press 6x55% 10x65% 10x70% 10x75%
Straight Bar Curls 3x10
Upright Rows 3x10
Close Grip Bench 3x10

Tuesday and Friday
Squat 6x55% 10x65% 10x70% 10x75%
Leg Curls 3x10
leg extensions 3x10
dumbell curls 3x10
lat pulldowns 3x10
seated rows 3x10

Weeks 3 & 4
Monday and Thursday
Incline Bench, Flat Bench, and Military Press:
5x55% 4x65% 5x75% 5x80% 5x85%

Straight Bar Curls, Upright Rows, Close Grip Bench or Tricep Pushdowns : 4x8

Tuesday and Friday
Squat 5x55% 4x65% 5x75% 5x80% 5x85%
leg curls, leg extensions, lat pulldowns, seated rows, dumbell curls: 4x8

Week 5
Monday and Thursday
Incline Bench, Flat Bench, and Military Press:
5x55% 3x65% 3x75% 3x80% 3x85% 3x90%
Straight Bar Curls, Upright Rows, Close Grip Bench or other Tricep exercise: 3x10

Tuesday and Friday:
Squat: 5x55% 3x65% 3x75% 3x80% 3x85% 3x90%
lat pulldowns, seated rows, dumbell curls, leg curls, leg extension:
3x10

Week 6 Monday and Thursday
Flat Bench, Incline Bench, Military Press:
5x65% 4x70% 4x75% 4x75% 4x75%
Straight Bar Curls, Upright Rows, Close Grip Bench :
3x8

Tuesday and Friday:
Squats: 5x65% 4x70% 4x75% 4x75% 4x75%
lat pulldowns, seated rows, dumbell curls, leg extensions, leg curls: 3x8

Week 7 Monday and Thursday:
Flat Bench, Incline Bench, and Military Press:
5x65% 3x80% 3x80% 2x85% 2x90%
straight bar curls, upright rows, seated rows, close grip bench:
4x8

Tuesday and Friday:
Squats: 5x65% 3x80% 3x80% 2x85% 2x90%
lat pulldowns, seated rows, dumbell curls, leg curls, leg exts.:
4x8

Week 8 Monday and Thursday
Flat Bench, Incline Bench, Military Press:
5x65% 2x80% 2x85% 2x90% 2x95%
straight bar curls, upright rows, close grip bench:
3x10

Tuesday and Friday:
Squats: 5x65% 2x80% 2x85% 2x90% 2x95%
dumbell curls, lat pulldowns, seated rows, leg curls, leg extensions: 3x10

[arthurb999]

I don't like those workouts at all... are you trying to gain strength only or are you trying to gain strenght and size?

I pick one bodypart a day and destroy it. Most people here do the same... with a four or five day split.

Mon - chest, abs (Bench, Incline DB's, Flies, Dips)
Tues - Legs (Squat, Leg Press, Leg Curl, Calves, etc...)
Wed - Back (Deads, Pullups, T-BAr Rows)
Thurs - Shoulders, Traps, abs (Front Military, Side Laterlas, upright rows, Shrugs, etc...)
Fri - Arms (Barbell Curl, Hammers, Close Grip Bench, Dips, Etc...)

[StangGT]

Im looking for strength and muscle mass. Im assuming that mass will come with the strength.

About how long do your workouts take each day. How many set and reps are u doing?

[arthurb999]

around 4 sets for each excersise... high intensity, 6-8 reps... 8-12 on legs... failure on last rep... so go heavy.


Diet is VERY important so read up in the diet forum...