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Weightlifting Exercise

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Golf Advice

Men and personal trainors :How many weightlifting exercises should i do to get best results?

Hi i lift weights, once a week for each muscle. Whats the number of exercises i should do to get max results?
Im 16, 5'11 150 lbs, i can bench like 160 i want to get bigger and stronger like maybe bench 300 in a couple years.

Heres a sample plan that works:
To gain size and strength:
Chest:Flat Bench Press 4 * 10
Incline Bench Press 4 * 10
Flat Bench Dumbell Fly's 3 * 15
Incline Dumbell Fly's 3 * 15
Back:
Deadlift 4 *10Pull Ups, Chin Ups, Lat Pulldowns 3 * 10 (Each exercise is 10 reps)
Seated Cable Row 3 * 12
Bent Over Barbell Row 3 * 12
Bent Over 1 Arm Dumbell Rows 3 * 10
Biceps:
Standing Barbell Curls 4 * 10
Preacher Curls (with dumbells or barbell)4 * 10
Seated/Standing Dumbell Curls
4 * 10
Triceps:Tricep Press Downs 4 * 10
Dips 4 * 15
Legs:
Front squats 3 *10
Back squats 3 * 10
Romanian Deadlifts 3 * 10
Lunges/Split Squats 3 * 10
Calve Raises 4 * 10
Shoulders:Seated/Standing Military Press (with barbell or dumbells) 4 * 10
Lateral Raises 4 * 10
Shrugs 4 * 10
Try sticking to this schedule:
Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/BicepsSaturday - off
Sunday - off

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