I am a newbie to this site, but not necessarily a newbie to working out. I have been doing searches and have been reading a lot of articles, and I have to say, all the different tips really confuse the hell out of me. I basically don’t know where to go from here. I’ll lay out who I am, and what I’ve done, and what I want.
I’m 28, and have been lifting off and on for 5 years or so, really. I’ve got the kind of body that seems to put on muscle easily, to a point, and then I plateau and lose interest. I’m 6’1”, 178, and would describe my body as an ectomorph type with limited fat but very good muscle definition. I lift for strength, and to look good (more so the latter). I want to know how to get better. Below I have summarized the 3 upper body exercise days I devote time to (I know, I should do legs too – I never have to this point.), weights, and reps. I’ve basically just added weight to the exercises I do, and try to do lots of sets. This was my routine the past week:
Seated overhead Dumbbell presses (weights per dumbbell) : 15 x 20 lbs, 12 x 40, 10 x 55, 8x 70, 8x 70, 6x70
Shrugs (standing, on a machine you mount plates on): 20x 90 lbs, 18 x 180, 15 x 270, 12x 360, 10 x 430, 10 x 430, 10x 430
Rows (seated, pulling the weight toward me, on a metal device you mount plates on): 15 x 90lbs, 10 x 180, 8x 200, 6 x 200, 6 x 200, 8x180
Side extensions, dumbbell: 15 x 20 lbs, 10 x 30 lbs, 8 x 40 lbs, 6 x 45, 6x 45, 10 x 35
Bench press: 12x 120, 10 x 210, 8 x 245, 6 x 265, 4 x 315, 4 x 315, 12 x 210
Incline bench: 12 x 120, 10 x 180, 8 x 210, 8 x 210, 7 x 210, 10 x 120
Dumbbell Flys (weights are per dumbbell): 12x 25, 10 x 40, 8 x 55, 6 x 65, 6 x 65, 8 x 55 Incline Flys (identical sets and weight)
Hammer curls: 12x 20 lbs, 10x 40 lbs, 8 x 55, 6 x 65, 6x65, 5x 65, 8 x 55.
Triceps extension (EZ curl bar, lying on a bench, the poundages listed are per side:) 12 x 25, 10 x 45, 8 x 55, 6 x 65, 6 x 65, 30 x 35
These above are basically what I work, and have been doing for about the past six months, incrementally adding weight for each exercise as I go. The above is what I did this week, and I rotate the exercises in this order, so that I’m at the gym about 5 times a week. I want to know:
- Does this look ok, or should I change it up?
- For bench, what grip should I use for chest strength and size? I discovered I have been using a wide grip all along; since my mission is to make my chest bigger, is this the right thing to do, or would a more moderate grip benefit me more?
3.) What other exercises should I implement?
Sorry if this has all been covered before. It’s just that all the information here on the site is really overwhelming…I basically want to know if there is anything standout about my workout that doesn’t look so hot. My priorities are visible muscle increases and strength. I eat a protein shake daily, and use no other supplements.
Thanks for any advice.