A typical week of workouts

[coledorow]

Before I start I'll give you all some background information. I'm a 6'0 180 pound 17 year old. I've been lifting for 3+ years and really enjoy it. Currently one rep max for bench is 305 and one rep max for squat is 430.

Also, before I get into things. I just finished last season of high school football and I had a fairly grueling program last off-season that was centered on increasing power, and doing obscure plyometric exercises. As a result of this I have spent the last 3-4 months doing workouts with the main goal being to look better. Seems reasonable to me.

Underlying message: I'm not working lower body enough (if not at all translates to not enough) and I'm very aware of it.

*I do get a leg workout in every other week or so just to make sure they don't transform into a gooey mass, but it's not even worth listing*

Day 1 (Usually Monday):

Bench Press: Sets 5, Reps 3, Weight 275

Preacher Curls: Sets 2, Reps, 20, Weight 90

Bent Over Rows: Sets 4 (2 per arm), Reps 10, Weight 35

Incline Bench: Sets 3, Reps 8, Weight 185

Dumbell Flys: Sets 2, Reps 10, Weight 20 (per arm)

Medicine Ball Sit-Up's: 3 Sets of 20

Reverse Crunches: 2 Sets of 25

Medicine Ball Oblique Twists: 1 Set of 30

Day 2 (Usually Wednesday):

Bench Press: Sets 3, Reps 5, Weight 255

Bent Arm Dumbell Pullovers: Sets 2, Reps 10, Weight 35

Bicep Curls: Sets 2, Reps 20 (10 Each Arm), Weight 35

Shoulder Press: Sets 3, Reps 5, Weight 135

Dumbell Shrugs: Sets 2, Reps 25 , Weight 35 (Per Arm, 70 Total)

Floor Wipers: 2 sets of 15, followed by a set of as many as I can do

Day 3: (Usually Saturday)

Bench Press: Sets 5, Reps 5, Weight 245

Dumbell Shrugs: Sets 2, Reps 25 , Weight 35 (Per Arm, 70 Total)

Hammer Curls: Sets 2, Reps 16, Weight 35

Push-Ups: Sets 3, Reps 33

Tricep Dips: Sets 3, Reps 33

Sit-Ups: Sets 3, Reps 33

Medicine Ball Oblique Twists: 1 Set of 30

[coledorow]

Feel free to say whatever you want about the routine, good or bad. It's worked wonders for me but it may lead to early death or be setting me up for inevitable failures that I don't see coming.

I'd like to know if that's the case, lol.

If it's worth noting I almost never feel sore the day after a workout, unless I've tried a new lift, which I try to do at least once a week.

[Heelus]

so you don't even row the 1/4 of your bench pressing. you weight 180 @ 6'00. You squat 430 and only do some "legs" day there and there ? you shrug less than you bench ? Ain't calling bullshit but almost ...

You don't seems to look for real advice but I'm gonna say it. with your ratio bench/rows in weights your posture must be shitty. Your program as no balance at all and if you really want results you should read around a bit. And on t-nation.com

[coledorow]

It's just a lack of equipment for the low weight on the rows and shrugs. If you noticed it's almost all 35's for those because that's the only weight I have for dumbells.

It's a shame, and ineffective because of that, but I'm just doing what I can with what I've got.

[coledorow]

And to explain the max squat of 430 I had a grueling legs workout 2 days a week for the last two off-seasons for football. Like I had said I decided to take a break from legs for the past few months because I wanted to waste some of lifting time on looking better after football season.

Stupid? Yes. Do I mind? Nope.

[swanso5]

um, terrible..what are your goals again? list what equpiment you have to use with how heavy they are

also struggling to beleive the 430 squat thing but you never know

[coledorow]

Smith Cage and Bar - haven't had success doing deadlifts or cleans with it.

35 pound dumb-bells.

8 pound medicine ball.

Adjustable bench.

Then weights, I have 2 45's, 2 35's, 2 25's, 4 10's, and 2 5's.

In regards to the squat, to start it's a box squat rather, which I find to be much easier, nothing less to me though.

Also, just in case I need to clarify. I have been lifting for 3+ years, and I've only been doing this legless routine for about two months.