My Workout Routine - Any Input?

Workout A
**Squat: 3 X 5
**Bench Press: 3 X 5
**Uni Extension 3 x 5 (What it's called on my iPod anyway, it's a tricep workout)
**Dumbbell Curls 3 x 5
**Barbell Row: 3 X 5
**Deadlift: 1 X 5

Workout B
**Squat: 3 X 5
**Press: 3 X 5
**Barbell Curls (Since I have dumbbell curls in Workout A, should I remove it from Workout B?)
**Pull-up: 3 X 5
**Barbell Shrugs 3 x 5
**Power clean: 1 X 5

That's my workout plan, and I alternate throughout the weeks. Ex: Week 1 A, B, A | Week 2 B, A, B etc...
I am looking to build up more muscle in my chest. I am looking to get a larger chest. I know muscle size has to do with eating habits, but what are some chest exercises that are your favorite or that you find to be very effective. I see some people bench press and decline bench press in the same day for the sake of building chest muscle, is that recommended? Thanks

no do not do bench and decline in the same day, in fact stay away from decline.

Your routine is basically starting strength but with extra isolations...I am inclined to ask how experienced you are with lifting weights, because if your still a novice/beginner ditching those isolations and concentrating on the big lifts is what you want to focus on.

Move power cleans up to 3x5 with everything else.

IMO you should but dont HAVE to drop the isolations which includes, curls, tri's and shrugs...

also you dont need to do the rows on A or B...but if you add them do them last as an assistance exercise. I would change those to 2x8 or 2x10. I would change the pull ups to 2x8 or 3x8. And if you really want to focus on your chest more, throw some dips in maybe 2x10- 2x15 etc at the end of your main lifts.

You said it in your post but just remember, your muscles will grow with a caloric curplus in your diet. And you recover outside of the gym, so remember less is more sometimes.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

what's wrong with decline benchin

I've been going to the gym for about 5 months so far.  Not heavily experienced, but certainly not complete novice. I just got back to lifting weights, I was on break due to track running. When I asked last, I was recommended by MVP to do rows, that's why I have it there, heh. But thanks for the tips, I never knew dips worked out the chest o_o. I dunno, when I do not do isolations, I feel like I have not gotten much of a work out. I left out the isolations the first week I was getting back into weight lifting. Didn't feel like I worked myself good enough, lol.

what's wrong with decline benchin

Its basically a flat bench press, but with a much shorter ROM. The only thing its good for is just piling on weight to make your ego bigger. Its just my opinion and especially for general strength and hypertrophy you want to stick with flat bench.

Phunin


I've been going to the gym for about 5 months so far.  Not heavily experienced, but certainly not complete novice. I just got back to lifting weights, I was on break due to track running. When I asked last, I was recommended by MVP to do rows, that's why I have it there, heh. But thanks for the tips, I never knew dips worked out the chest o_o. I dunno, when I do not do isolations, I feel like I have not gotten much of a work out. I left out the isolations the first week I was getting back into weight lifting. Didn't feel like I worked myself good enough, lol.

Theres nothing wrong with rows, and infact this is one thing him and myself disagree on. I think that with Cleans, deadlifts and pull ups your back is getting plenty of work. He thinks that if your benching you should be doing the opposite movement, i.e. rows. So its really up to you.

Dips are great for your chest, the more you lean forward, the more you will recruit them.

Just remember less is more sometimes. I personally wouldnt recommend all those extra isolations especially since your just 5 months back...but I also dont think it will hurt you too much either. Dont make the mistake of thinking you need to keep doing more to gain lbm.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

    Lol, well, the isolations are necessary for me. Since I can only go to the gym after school, and I have about 1 - 2 hours of hw a day, I am restricted to going at a certain time period of the day. When I go, one of my compound workouts are always being hogged. I used to only do compounds, but then school started, and every week ( I go three times a week), I would constantly encounter this guy who would have the squats to himself for 45 minutes+ straight. So yeah, to get any beneficial workout, I need to add isolations, since there is only one squatting equipment available at my gym.     

Phunin


    Lol, well, the isolations are necessary for me. Since I can only go to the gym after school, and I have about 1 - 2 hours of hw a day, I am restricted to going at a certain time period of the day. When I go, one of my compound workouts are always being hogged. I used to only do compounds, but then school started, and every week ( I go three times a week), I would constantly encounter this guy who would have the squats to himself for 45 minutes+ straight. So yeah, to get any beneficial workout, I need to add isolations, since there is only one squatting equipment available at my gym.     

I would try to work up the balls to ask the squat hog if you can "work in."  Perhaps he doesn't realize you'd like to do squats too.  Or do you get the vibe that he's a selfish egotistical jerk?  I usually ask, "How many more sets ya got?" which is code for, "Care to share?!"

That's what I do in my school gym... it is the code to say can work in!!!

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

Hah, yeah, my friend suggested that. But it would be a pain to step in, lower the weight, then him step back in, and raise the weight. Besides, most of the time, he's swapping with his friend, which makes it take even longer.