T Nation

Opinions on My Body Building Program

Im a newbe on this forum and see lots of good advice on here. I want any opinions on my current training, and what they would change? Thanks in advanced!

Chest, shoulder, triceps: (Monday)

Dumbbell press 3 x 8-12 reps
Machine fly 3 x 8-12 reps
Dumbbell shoulder press 3 x 8-12 reps
Dumbell Lateral raises 3 x 8-15 reps
Weighted dips 3 x to failure

Back, traps, biceps: (Wednesday)

Deadlift: 3 x 10-15 reps
Weighted Pull UPS: 3 x to failure
Chin ups 2 x to failure
Dumbell Shrugs 3 x 12-15 reps
Rear delt flys 1 x to failure
Preacher curl 3 x 8-12 reps

Abs and calves (Friday)

Single leg calf raises 1 x 15-20 reps (each leg)
Seated calf raise 5 x 15-20 reps
Abdominal machine 3 x 15-20 reps
Weighted leg raises 3 x 15-20 reps
Obiques 3 x 40 reps

Legs and calves: (Sunday)

Back squat 4 x 15-20 reps
Romanian Deadlift 4 x 15-20 reps
Calf raises 3 x 15-20 reps
Seated calf raises 4 x 15-20 reps

Prioritize legs, you only have 8 sets of upper leg work there, and maybe drop the reps there as well. Less volume on push day (Monday). Lower reps on deadlift. Those are the things I personally would change. Glad to have you here

in my opinion i would suggest the following:

chest/tri/shoulder:
barbell bench/ incline and decline flys
whether it be on back day or on this day, more then one set of rear delts. dont want to have the “hunched over” shoulders pulled forward look.
upright rows
skull crushers
close grip barbell bench

back/traps/biceps
lat pulldown wide and close grip
t-bar rows
barbell shrugs
hammer curls

leg day:
leg press
leg extension
walking lunges
laying leg curl

that was kinda quick but will definitely help you out. Remember good form over heavy weight and work your way up!