Integra21

Currently I am on a one (chest, back, bi, tri, shoulder, leg) workout per week and have been for quite sometime, varying it slightly over time.

My situation: I am a full time college student with a nearly full time job (30-34 hours per week) and am looking to add some size, lean muscle mass, along with strength.

I am 5'10
175lbs
~7-8% BF (last time i checked i was same stats but less muscle)

Current Bests:
BP: 300lbsx1
Incline 95lb dumbbells x 5
Shoulder press: 85lb DB x 4
Machine row (weight relative to machine) 220lbs x 7

My current workout:

Tuesday: (chest/tri)
Bench Press (8, 6, 4) 225, 235, 250
Incline Press (dumbells) (10, 8, 6.) 80, 85, 90 --(burn set) 55 lbs x 15reps
Cable Cross overs: 6 sets (2 upper - 2 straight - 2 lower)
Dips (machine): 3 sets
Overhead extension (dumbbell) 85, 90, 95
Cable push downs: 3 sets
Single cable tricept extension: 3 sets per arm
ABS

Wednesday: (back/bi)
Lat pull downs 3 sets x 10, 8, 6 (burn sets) 2sets at reps of 15
Row: 3 sets x 10, 8 , 6 (Burn sets) " "
Close grip lat pull down: 3 sets 10, 8, 6
extended arm pull downs (lats) 3 sets 10, 8, 6
One arm rows: 2 sets (dumbbell) 85, 90
EZbar curls: 3 sets 85lbs x 10, 105lbs x 8, 125lbs x 5
Hammer curls: 3 sets dumbbells: 45lbs x 10, 50lbs x 8, 55lbs x 6
single arm isolation curls: 3 sets 35lbs dumbbell 10, 8, 8
dumbbell standing curls: 3 sets 30lbs - 12 reps
ABS

Thursday (legs)
Machine squats (bad knees from sports ) 3 sets
Lunges 3 sets
Leg extentions 3 sets
hamstring curls 3 sets
Calf extentions 3 sets - straight, inside and outside
ABS

Friday (Shoulders)
Shoulder press dumbbells: 3 sets 10, 8, 6 @ 70, 75, 80lbs (2 burn sets)
Front raises: dumbbells 3 sets 15, 12, 12 @ 30, 35, 40lbs
Side lateral raises: dumbbells 3 sets 15, 12, 10 @ 25, 30, 35 (2 burn sets)
Upright rows: 3 sets 12, 10, 8 @ 95, 110, 120
Shrugs: 4 sets 15, 12, 10, 20 @ 85, 95, 100, 60
ABS

***

I am wondering whether i will benefit from training each body part twice a week. I am having a hard time splitting up my training schedule to do so. I have always had the push day (chest tri) pull day (back bi) mentality.

Please give me your advice as to what kind of workout I should be doing to get to my goals. Speaking of goals, I'll throw some at you:

185-190lbs
325lbs BP
maintain 7-8% BF

*havent had too much time to assess new goals since I just reached my 300 BP goal :nosthumbs lol

Thanks for your time and your advice in advance!

powerman2000

The simple answer is, yes. I would definitely recommend increasing your frequency.

You have a tough schedule, but if you can swing it you will reap it's benefits.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Integra21

would you suggest adding or removing any specific exercises?

A_N_91

If you can with your schedule, I would definately do each bodypart 2 times a week.

For chest, I would drop crossovers with either incline barbell or decline dumbell presses. For shoulders, do less raises and more military and shoulder pressing. For back definately add deadlifts as the first exercise, then do some sort of rowing movement, then add the pulldowns.

Integra21

meaning drop incline press too? or add decline press.

Integra21

i could also use a little help deciding on which bodypart to do when and working that in with sufficent rest time before the second workout for the body part in a week.

Integra21

i was also thinking today whether i would benefit from splitting up the workout

for example:
monday
bench 3 sets
incline 3 sets
tricept extentions 3 sets
pushdowns 3 sets
ex bar curls 3 sets
concentration curls 3 sets

tuesday
dead lifts 3 sets
rows 3 set
lat pull down 3 sets
military press 3 sets
lateral raises 3 sets
rear delt raises 3 sets
shrugs


wed;
squat
press
curls
extentions
calves

thurs:
bench 3 sets
cross overs 3 sets
decline 3 sets
skull crushers 3 sets
single tricept pushdown 3 sets
hammer curls 3 sets
concentration curls 3 sets

friday
deadlift
one arm row
lat pulldown
arnold press
front raise
upright row
lateral raise
shrugs

sat:
squat
lunge
extention
curl
calves

**just a thought. also on the second day of chest (for example) should i do lighter weight and more reps? or stay heavy?

thanks

ID LIKE TO START THIS WORKOUT MONDAY!!!

Integra21

I was just reading on the teen bodybuilding forum on overtraining. It said that working out a body part more than once a week would run the risk of overtraining...

powerman2000

Depends on how much volume is contained within each workout.

Try and study up on the 'Dual Factor' protocol.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

pammiejoe6

dude...i am no expert but i am a true believer in this program i am doing called
Baby Got Back

just take a peek anyway....its good stuff

Integra21

looked like a good workout.

im just afraid that if i stick to the simple movements: bench, deadlift, squat, military press. i will lose some definition.

i also have pretty decent bicepts that i wouldnt want to lose.

**continuing the same workout for today (shoulders)

A_N_91

You won't lose definition. Doing Bench, Deadlift, and Squat will build a good foundation. Personally, once I'm done cutting, I'm going to do a 5x5 routine which is only Deadlifts, Squats, Bench Press, Military Presses, and Rows.

Integra21

if i were to add deadlifts, which i should. what would you suggest dropping reps or cutting from my current back workout?