this a good workout??

[flavoredmonkey]

I have been lifting for lik e4months mabey n dont really know that much.is this a good workout?

incline bench 3x10
flat bench 3x10
d-cline bench 1x10
leg ext. 4x10
leg curls 4x10
squats 4x10
tricept extensions 4x10
calve raises 4x25

other day

inside groove curls 3x10
outside grove curls 3x10
hand curls 3x10
wrists curls 7x10
shurgs 4x10
bent over rows 4x10
150 crunches

...i just have bench, all i really have is a bench so i can nothin else really..i wanna get bigger pecks, and bigger calves.should i do more deline n less incline for a bigger chest.plez holp out a begginer!!

 

[cappo5150]

I would drop decline bench and add some DB flyes. Also, I would spread that out to 3-4 days, instead of 2.

 

[sabre81]

Yes use at LEAST a 3 day split. 4-5 day split is recommended though, especially for a beginner.

 

[Machher]

low the number of reps... increase the weight.... assuming u wanna bulk.

 

[CowPimp]

Wow, there is a lot that needs to be done to this routine. I don't feel like tearing it apart, so here's the routine I recommend to get you started:

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 8-12
Standing Calf Raises 2 x 8-12

Do it three days per week, with at least one day of rest in between each session.