[goku]

Hello, I am new to this forum. There are some questions I would like to know if my work out routine & schedule is helping or hurting me.

I am 150lbs & have been lifting for about 1 1/2 years now. I do see some growth and size but, it is very slow. My goal is to be able to bench 225 lbs at least 10 times. I can lift 225lbs for 2-3 reps (no spot. with spot 10 reps), depending how I feel with good form, meaning nice and easy not rushing it and not arching my back.

For now, my workout routine for bench starts with:

Flat bench. Warm up for 15 reps of 135lbs

Sets: 4 Reps: 5, 5, 5, 5 Weight: 185, 205, 225 & 250 (with spot)

Dumbbell Fly’s:

Sets: 3 Reps: 15, 15, 15 Weight: 40lbs

Incline
Dumbbell Fly’s:

Sets: 3 Reps: 5, 5, 5 Weight: 70, 80, 90

Decline
Dumbbell or flat bench:

Dumbbell - Sets: 3 Reps: 5, 5, 5 Weight: 70, 80, 90

Bench - Sets: 3 Reps: 5, 5, 5 Weight, 205, 225, 225

Cable Crossover:

Sets: 3 Reps: 15, 15, 15 Weight: 50.


Please Advice.
Thanks

[Voodoochild863]

How much protein are you getting a day? You need to get atleast 1 gram of protein per pound of bodyweight. How often do you do your chest routine?

[goku]

I am taking about 159 grams of protein a day. each serving is about 53g. I train my chest 1 once a week.

[Voodoochild863]

As long as you are getting enough food spread out threw out the day and you are sleeping 8 hours a night then you should see progress. Take a break every 8-10 weeks for 7-10 days. After your break drop the weight and start climbing again that can help avoid plateaus. Also change you rep ranges and routine. Hope this helps. Hang in there!