Is this an insane workout?

[coleman]

Hey All,

From what everyone says around here, I should be giving a muscle group I work out a week to recover before training it again. I've only been doing weights for about 5 months, and I'm 17, so I have plenty of energy. I've been doing the same work out every second day going to fatigue with every set and have increased the weights I've been lifting every week, and increasing my reps by one every training session no worries. Here's what I did yesterday:

Bench Press on 100 kilos/220 pounds: 14 reps, 8 reps, 7 reps.

Decline BP: 20 kilo/44 pound dumbells on each arm: 15 reps, 10reps, 9 reps.

Incline BP with 20kilo/44pound dumbells on each arm: 14 reps, 9 reps, 8 reps.

Chest flyes with 11kilo/25 pound dumbells on each arm: 15 reps, 12 reps, 10 reps.

Leg extensions at 40 kilos/90 pounds: 20 reps, 17 reps, 15 reps.

Leg curls at 20 kilos/45 pounds: 12 reps, 10 reps, 9 reps.

Lat pulldowns at 60 kilos/132 pounds (I vary the closeness of my grip to try and use different muscles each time): 8 sets of 10.

Military presses at 50 kilos/110 pounds: 12 reps, 10 reps, 9 reps.

Flyes at 10 kilos/22 pounds: 3 sets of 10 reps.

go home and sleep for next 12 hours.

By the time I go to the gym next, I am feeling fine and my muscles don't hurt at all. I've noticed huge improvements in my physique with this workout, but am I setting myself up for failure?

 

[mama's boy]

Coleman,

Not sure I understand, please clarify. You are doing this 33 set workout:

a) once a week and nothing else
b) you are doing it once every other day
c) you are doing this and another workout once a week?

If the answer is A or C you're probably fine- but the workout itself could use some work. More Upright/Bent Rows and/or a set of Chins, SQUATS AND DIPS! instead of 15 sets of chest! (One or two variations of bench and a set or two of flyes is more than enough).

If it's B I would suggest limiting the number of sets you do, as well as limiting the number of sets you do to failure.

 

[coleman]

am doing b, well, on tuesday, wednesday and saturday. as for chins and dips, i'm buliding up to those...can only do a couple for each atm

thanx for the help

 

[mama's boy]

Coleman,

If you are doing this every other day, I would definately lower the volume and number of sets you do to failure. Also, 3x a week is plenty. M/W/F or Tu/Th/Sa.

One or two working sets of each of the following exercises is good:

Pulldowns or Chinups
Upright Row
Deadlifts
Bent Barbell Row or Cable Row
Bench or Incline Bench
Bar Dips
Military Press
Flyes (if you must, LOL)
Squats or Leg Press
Lunge
Leg Curl
Leg Extension
Calf Raises
Crunches

It's not very sexy, but it gets the job done (where have I heard that before? Hmmmm............)