I feel like I definitely got my nutrition much improved but for the last 3 weeks i've been tweaking my exercises/days. I'm comfortable with Monday and Wed., those workouts feel awesome, it's Fridays exercises i'm not sure about. Trying to find the right compound exercises I can do even while still sore from previos workouts.

I'm limited to a bench, curling bar and 125 lbs. of weight. I've still got 23%+ BFat so i'm not too worried about isolation yet.

I'm eyeing a bigger bench but wanted to get past the 1 month point for now.

Monday
Chest
Fly Press 3 sets
Flat Bench Press 3 sets
Incline Bench Press 2 sets
Triceps
Tricep Press 3 sets
Weighted Bench Dips 3 sets

Tuesday cardio, tennis, racquetball

Wednesday Legs
Legs
Prone Leg Curl 3 sets
Leg Extensions 2 sets
Barbell Squats 3 sets
Leg Presses 2 sets
Calve Raises 2 sets

Thursday cardio, tennis, racquetball

Friday
Biceps
Standing Barbell Curls 3 sets
Back
Bent over barbell Row 2 sets
Deadlifts 2 Sets
Shoulders
Seated Military Press 3 sets
Barbell Shrugs 3 sets

Thoughts?

revised my self prescribed max-ot.

Monday
Chest
Flat Bench Press 3 sets
Fly Press 3 sets
Incline Bench Press 2 sets
Compound variations to mixitup: Close-Grip Bench Press, Front Raise & Pullover
Triceps
Triceps Press 2 sets
Weighted Bench Dips 3 sets

*Tuesday cardio:

Wednesday
Legs
Barbell Squats 3 sets
Prone Leg Curl 3 sets
Leg Extensions 2 sets
Calve Raises 2 sets
Lunges 2 sets
Leg Presses when avail. 2 sets

*Thursday cardio:

Friday
Biceps
Standing Barbell Curls 3 sets
Back
Dead lifts 3 Sets
Bent over barbell Row 2 sets
Shoulders
Seated Military Press 3 sets
Barbell Shrugs 3 sets
Compound variations: Standing Barbell Press behind Neck, Standing Military Press

If you want a bigger bench, particularly as a newbieish (I'm assuming), I think you'd be better off benching 2 or 3 times a week.

In my experience you progress a lot quicker if doing an exercise 2 or 3 times a week than just the once.

You should maybe consider either a full body routine x 3 per week or an upper body and lower body split where you work upper body and lower body on alternate days, both twice a week.

I did exactly that my first week 3x Full body, felt tired and overtrained. I wasn;t eating right for sure.

I've often read not letting a muscle rest and grow is a mistake. I did bench hard Monday and i'm quite sore, can't imagine going with that intensity unless they feel better. I've lifted before for 3 month stretches each, nothing considerable.

I'll consider breaking routine and working them again once DOMS passes. Thx

revised my self prescribed max-ot.

Monday
Chest
Flat Bench Press 3 sets
Fly Press 3 sets
Incline Bench Press 2 sets
Compound variations to mixitup: Close-Grip Bench Press, Front Raise & Pullover
Triceps
Triceps Press 2 sets
Weighted Bench Dips 3 sets

*Tuesday cardio:

Wednesday
Legs
Barbell Squats 3 sets
Prone Leg Curl 3 sets
Leg Extensions 2 sets
Calve Raises 2 sets
Lunges 2 sets
Leg Presses when avail. 2 sets

*Thursday cardio:

Friday
Biceps
Standing Barbell Curls 3 sets
Back
Dead lifts 3 Sets
Bent over barbell Row 2 sets
Shoulders
Seated Military Press 3 sets
Barbell Shrugs 3 sets
Compound variations: Standing Barbell Press behind Neck, Standing Military Press


**Edit** Nevermind, I can't read :)

Meh, well thanks for the look anyway. Really, my Friday exercises look ok for only having access to a barbell? I think i'll be ok with this split for a couple weeks and change things around again.

I did exactly that my first week 3x Full body, felt tired and overtrained. I wasn;t eating right for sure.

I've often read not letting a muscle rest and grow is a mistake. I did bench hard Monday and i'm quite sore, can't imagine going with that intensity unless they feel better. I've lifted before for 3 month stretches each, nothing considerable.

I'll consider breaking routine and working them again once DOMS passes. Thx

Stick with a full body routine. The amount of weight your using now doesn't constitute 5-7 days of rest between muscle groups.

You'll lose more weight and progress alot faster using fewer lifts more often. Squats, deadlifts, presses, rows.

Stick with a full body routine. The amount of weight your using now doesn't constitute 5-7 days of rest between muscle groups.

You'll lose more weight and progress alot faster using fewer lifts more often. Squats, deadlifts, presses, rows.


Agreed - mate at those weights you should be able to do a full body x3 per week easy. Just keep sets per exercise low - 2-3 and you'll shoot up.


Overtrained after one week ? If you move from doing no weights at all into training 3x per week you'll feel drained all right at first, that will go away after a few weeks though.

Since you only have 125# of barbell I suggest doing unilateral squats and deadlifts.