Too much?

[N_I_C_K]

So I do a "push" workout every Monday, Wednesday, and Friday. On Mondays and Wednesdays I do legs and abs in weights class but that's a shitty workout, like I don't count it as working out. I want to know if my schedule is over-doing myself on push days.

Monday:
Squats: 8-6-4 (135, 185, 225)
Calf raises: 3x10 (135)
Side bends: 5x15 (50 DB)

Bench press: 4x6 (185)
DB Bench: Left arm 10x while right arm is extended than right arm=first set. Right arm first than left=second set. Alternating; left, right, left right, etc... (55lb DBs)
Decline bench: 3x8 (155)
Incline bench: 4x6 (165)
DB Military: 3x10 (45 DB) <------See DB Bench for set explanation
Shoulder raises: 3x7-7-7 (15 DB)
Dips: 3x15
Tricep killers: 3x8 (75)
Extensions/Kickouts: 3x10-10 (17.5)

Wednesday:
Squats: 8-6-4 (135, 185, 225)
Calf raises: 3x10 (135)
SDL: 3x10 (95)
Side bends: 5x15 (50 DB)
Some other form of an ab workout: Misc.

Bench press: 4x6 (185)
DB Bench: Left arm 10x while right arm is extended than right arm=first set. Right arm first than left=second set. Alternating; left, right, left right, etc... (55lb DBs)
Decline bench: 3x8 (155)
Incline bench: 4x6 (165)
DB Military: 3x10 (45 DB) <------See DB Bench for set explanation
Shoulder raises: 3x7-7-7 (15 DB)
Dips: 3x15
Tricep killers: 3x8 (75)
Extensions/Kickouts: 3x10-10 (17.5)

Friday:
Bench press: 4x6 (185)
DB Bench: Left arm 10x while right arm is extended than right arm=first set. Right arm first than left=second set. Alternating; left, right, left right, etc... (55lb DBs)
Decline bench: 3x8 (155)
Incline bench: 4x6 (165)
DB Military: 3x10 (45 DB) <------See DB Bench for set explanation
Shoulder raises: 3x7-7-7 (15 DB)
Dips: 3x15
Tricep killers: 3x8 (75)
Extensions/Kickouts: 3x10-10 (17.5)

 

[nova1970sb]

way overdoing yourself man. you should do some research.

 

[rockhardly]

Holy Shit! Way too much.

 

[N_I_C_K]

Oh shit, really? I don't ever get sore or tired during or after my workout so I just kinda assumed it was acceptable....Any suggestions as to what I should cut out of my routine?

 

[Gazhole]

Everything.

Seriously.

Not being a dick but that is possibly the worst program i have ever seen. Your best bet would be to throw it out and start again. Read the stickies in this section straight away!

Points to keep in mind:

1. Keep volume below 20 sets a session.

2. For every press do a pull.

3. For every upper do a lower.

4. If you can't think of three good reasons to be doing an exercise you shouldn't be doing it.

 

[N_I_C_K]

Everything.

Seriously.

Not being a dick but that is possibly the worst program i have ever seen. Your best bet would be to throw it out and start again. Read the stickies in this section straight away!

Points to keep in mind:

1. Keep volume below 20 sets a session.

2. For every press do a pull.

3. For every upper do a lower.

4. If you can't think of three good reasons to be doing an exercise you shouldn't be doing it.

Thanks Gaz. Hell, if being a dick gets the point across feel free to do so. I won't take offense to anything on here for the most part. Unless its directed as a personal insult. I'll check out the stickies in a bit though.

I understand all your 'points' except the second one, and that may be because I wasn't very clear. I do "pull" days every Tuesday, Thursday, and Saturday (almost every Saturday). Starting with back (lats included), then move onto some fore arm stuff, and maybe some curls. I'm not so concerned that I'm over working my pull days though. I can post my pull days if you'd like though.

The third 'point' is what I don't think I can do. I've got wrestling after school every day and we do a ton of running. Sprints, distance, carries, etc. After I'm done my legs are just dead. Any suggestions on how to coupe with that?

 

[rockhardly]

He means, just keep a balanced program. Also, if you're wrestling and that is what your passion is, I would develop your program to make you a better wrestler, not a better body builder. Squats, deadlifts, power cleans, bench and military presses should be your staples. Also, box squats and dead presses and any other explosive compound that takes the muscle elastic rebound effect outta the equation is good for wrestling. IMO

 

[N_I_C_K]

He means, just keep a balanced program. Also, if you're wrestling and that is what your passion is, I would develop your program to make you a better wrestler, not a better body builder. Squats, deadlifts, power cleans, bench and military presses should be your staples. Also, box squats and dead presses and any other explosive compound that takes the muscle elastic rebound effect outta the equation is good for wrestling. IMO

Thanks, I appreciate the advice. But wrestling is not so much a passion of mine. I do it because my parents make me play a sport and I got sick of football. I wanted a sport with a short season, not as much dedication, and wanted to lose weight. Wrestling was an all the above choice so I did it and continue to do so. I'm more concerned with body building than wrestling. Using the word "bodybuilding" pretty losely.

 

[awhites1]

how long do those workouts take you?

 

[Gazhole]

I actually still agree with Rockhardly even though wrestling isn't a priority.

Post your whole program, including all weights sessions, and a split showing where your sports and other things fall into it. I didn't realize that wasn't your whole program, haha.

One major point to take into account - theres absolutely no reason to train pressing three times a week with that volume. Ever.

Also, kudos on the attitude. Most people act like pissy children when someone tells them their program isn't very good

 

[N_I_C_K]

how long do those workouts take you?

An hour and a half usually. The legs part in a whole separate time period. Its my first hour class.

I actually still agree with Rockhardly even though wrestling isn't a priority.

Post your whole program, including all weights sessions, and a split showing where your sports and other things fall into it. I didn't realize that wasn't your whole program, haha.

One major point to take into account - theres absolutely no reason to train pressing three times a week with that volume. Ever.

Also, kudos on the attitude. Most people act like pissy children when someone tells them their program isn't very good

Why thank you. I figure there is no point to argue with the people on this site, since the majority of the people giving the feedback are the bodybuilders and people who have been working out for years, and I'm a 17 year old kid whose been lifting for three years. Two of those years have been with a football workout program that I had no choice but to follow. Anyways, here come my whole schedule.
Note: This is my new (and complete) lifting schedule based on what I would be doing next week, when wrestling starts, if I would not have posted this.

Monday:
Squats: 8-6-4 (135, 185, 225)<--Don't always do the last set.
Calf raises: 3x10 (135)
Side bends: 3x15 (50 DB)

Wrestling practice from 3:30-6:00ish. Basically all cardio, whether its running or live wrestling.

Bench press: 4x6 (185)
DB Bench: Left arm 10x while right arm is extended than right arm=first set. Right arm first than left=second set. Alternating; left, right, left right, etc... (55lb DBs)
Decline bench: 3x8 (155)
Incline bench: 4x6 (165)
DB Military: 3x10 (45 DB) <------See DB Bench for set explanation
Shoulder raises: 3x7-7-7 (15 DB)
Dips: 3x15
Tricep killers: 3x8 (75)
Extensions/Kickouts: 3x10-10 (17.5)


Tuesday:
Mainly just sit around. I might throw in a set of bicep curls with like 10lbs or some shrugs or something so I look like I'm doing something and get my daily points.

Wrestling practice from 3:30-6:00ish. Basically all cardio, whether its running or live wrestling.

Bent-over row: 4x6 (135)
Seated row (machine): 3x8 (145)<---A lot easier than it sounds
Leaning row: 3x8 (90)<----I don't know what its really called.
Pull-ups: Wide grip-10. Chin up-15 Pull up-12ish
Lat pull-downs (machine): 3x10 (100)
Hammer curls: 3x10 (25 DB)

Wednesday:
Squats: 8-6-4 (135, 185, 225)<---Don't always do the last set.
Calf raises: 3x10 (135)
SDL: 3x10 (95)<---Depends on if I feel like doing them or not.
Side bends: 3x15 (50 DB)
Some other form of an ab workout: Misc.

Wrestling practice from 3:30-6:00ish. Basically all cardio, whether its running or live wrestling.

Bench press: 4x6 (185)
DB Bench: Left arm 10x while right arm is extended than right arm=first set. Right arm first than left=second set. Alternating; left, right, left right, etc... (55lb DBs)
Decline bench: 3x8 (155)
Incline bench: 4x6 (165)
DB Military: 3x10 (45 DB) <------See DB Bench for set explanation
Shoulder raises: 3x7-7-7 (15 DB)
Dips: 3x15
Tricep killers: 3x8 (75)
Extensions/Kickouts: 3x10-10 (17.5)

Thursday: (No weights class)
Wrestling practice from 3:30-6:00ish. Basically all cardio, whether its running or live wrestling.

Bent-over row: 4x6 (135)
Seated row (machine): 3x8 (145)<---A lot easier than it sounds
Leaning row: 3x8 (90)<----I don't know what its really called.
Pull-ups: Wide grip-10. Chin up-15 Pull up-12ish
Lat pull-downs (machine): 3x10 (100)
Preacher curls: 3x6 (30 DB)


Friday:
Mainly just sit around. I might throw in a set of bicep curls with like 10lbs or some shrugs or something so I look like I'm doing something and get my daily points.

Wrestling practice from 3:30-5:00ish. Basically all cardio, whether its running or live wrestling.

Saturday: (If I don't have a wrestling meet)
Bench press: 4x6 (185)
DB Bench: Left arm 10x while right arm is extended than right arm=first set. Right arm first than left=second set. Alternating; left, right, left right, etc... (55lb DBs)
Decline bench: 3x8 (155)
Incline bench: 4x6 (165)
DB Military: 3x10 (45 DB) <------See DB Bench for set explanation
Shoulder raises: 3x7-7-7 (15 DB)
Dips: 3x15
Tricep killers: 3x8 (75)
Extensions/Kickouts: 3x10-10 (17.5)

There it is. What do I need to change?

 

[pete26]

theres no reason to do all there exercises 3 times per week i would split it up and do them once a week do some research theres 1000's or productive programs online