Is this overtraining?

**Tommy Gunn** · 06-19-2005, 06:17 PM

I am 25 years old 6' 215 with some body fat. I am all natural. Im just getting back into weight training. Is this too much? I can really only get to the gym 3 days a week.

Day 1 Mon.

Flat dumbell press 10,8,6,4
Incline dumbell press 10,8,6,4
Seated front dumbell raises 15,12,10,8
Flat flys 12,10,8,6
Wide grip upright rows 10,8,6,4
Seated lateral raises 15,12,10,8
Tricep pushdowns 12,10,8,6

Day 2 Weds.

Squats 4x5
Deads 4x5
Leg extensions 12,10,8,6
Leg curls 12,10,8,6
Kneeling cable crunches 15,12,10,8
Barbell shrugs 12,10,8,6
4 way neck machine 4x10

Day 3 Fri.

Bent over dumbell rows 10,8,6,4
Close grip lat pulldowns 12,10,8,6
Wide grip lat pulldowns 12,10,8,6
Seated reverse flys 15,12,10,8
Seated rear rotator cuffs 15,12,10,8
Incline dumbell curls 12,10,8,6
Incline hammer curls 12,10,8,6

**chest6** · 06-19-2005, 06:39 PM

Read the bold

Originally Posted by Tommy Gunn

I am 25 years old 6' 215 with some body fat. I am all natural. Im just getting back into weight training. Is this too much? I can really only get to the gym 3 days a week.

I guess the fact that you are pyramiding is ok..that is fine
Day 1 Mon.

Flat dumbell press 10,8,6,4 no barbell bench? I would have this as my primary part of the chest workout
Incline dumbell press 10,8,6,4I would cut this out and replace it with barbell incline press
Seated front dumbell raises 15,12,10,8 I would put this on Wednesday with shoulder day
Flat flys 12,10,8,6do this every other workout and incline db every other
Wide grip upright rows 10,8,6,4 Back day
Seated lateral raises 15,12,10,8 shoulder day
Tricep pushdowns 12,10,8,6
add braincrushers and/or close grip bench press on the flat bench

Day 2 Weds.

Squats 4x5
Deads 4x5Move this to back day
Leg extensions 12,10,8,6dont use too much weight..slight pause at the top will hit them really well...ideally 10-15 reps would be best
Leg curls 12,10,8,6again squeeze at the top I really like to do more reps w these
Kneeling cable crunches 15,12,10,8
Barbell shrugs 12,10,8,6
4 way neck machine 4x10
Add either dumbell military press or barbell military press

Day 3 Fri.

Bent over dumbell rows 10,8,6,4Go with barbell..you can do much more weight and it is easier to accomplish
Close grip lat pulldowns 12,10,8,6 I would not do 4 sets of narrow and wide..do either one every other or cut one down to 2 sets
Wide grip lat pulldowns 12,10,8,6
Seated reverse flys 15,12,10,8 not that effective
Seated rear rotator cuffs 15,12,10,8
Incline dumbell curls 12,10,8,6
Incline hammer curls 12,10,8,6You need to incorporate more sets for biceps..I would add straight bar curls and a few sets of reverse grip..seems fine otherwise
You can do deadlift after all back exercises or after your entire workout...I wouldn't advice doing them first bc you will be drained if you put the effort into it that is needed

**HOLLYWOOD** · 06-19-2005, 08:18 PM

10-12 sets for bigger bodypaarts, and 6-8 for smaller

**1Leader** · 06-20-2005, 07:05 AM

IMO I think anything above 6 to 9 sets per body part and 6 reps is not producing the growth that could be achieved.
Heavy weight and 4 min , 6 max on reps will force muscle growth.

**HOLLYWOOD** · 06-20-2005, 09:36 AM

Originally Posted by 1Leader

IMO I think anything above 6 to 9 sets per body part and 6 reps is not producing the growth that could be achieved.
Heavy weight and 4 min , 6 max on reps will force muscle growth.

there's alot more factors that come into play than just rep scheme when it comes to hypertrophy

**1Leader** · 06-20-2005, 09:49 AM

No doubt I agree,but just giving my brief opinion to the (is this overtraining topic)

**HOLLYWOOD** · 06-20-2005, 09:57 AM

yup!

**Tommy Gunn** · 06-22-2005, 06:00 PM

Is this any better?

Day 1 Mon.

Flat dumbell press 10,8,6,4
Incline dumbell press 10,8,6,4
Flat flys 12,10,8,6
Tricep pushdowns (straight bar) 12,10,8,6
4 way neck machine 4x10

Day 2 Tues.

Squats 4x5
Deads 4x5
Leg extensions 12,10,8,6
Leg curls 12,10,8,6
Kneeling cable crunches (rope) 12,10,8,6

Day 3 Thurs.

Seated front dumbell raises 15,12,10,8
Seated side lateral raises 15,12,10,8
Seated reverse flys 15,12,10,8
Seated rear rotator cuffs 15,12,10,8
Barbell shrugs (trap bar) 12,10,8,6

Day 4 Fri.

Bent over dumbell rows 10,8,6,4
Close grip lat pulldowns 12,10,8,6
Wide grip lat pulldowns 12,10,8,6
Incline dumbell curls 12,10,8,6
Incline hammer curls 12,10,8,6

**juicyr6** · 06-22-2005, 06:04 PM

Originally Posted by Tommy Gunn

Is this any better?

Day 1 Mon.

Flat dumbell press 10,8,6,4
Incline dumbell press 10,8,6,4
Flat flys 12,10,8,6
Tricep pushdowns (straight bar) 12,10,8,6
4 way neck machine 4x10

Day 2 Tues.

Squats 4x5
Deads 4x5
Leg extensions 12,10,8,6
Leg curls 12,10,8,6
Kneeling cable crunches (rope) 12,10,8,6

Day 3 Thurs.

Seated front dumbell raises 15,12,10,8
Seated side lateral raises 15,12,10,8
Seated reverse flys 15,12,10,8
Seated rear rotator cuffs 15,12,10,8
Barbell shrugs (trap bar) 12,10,8,6

Day 4 Fri.

Bent over dumbell rows 10,8,6,4
Close grip lat pulldowns 12,10,8,6
Wide grip lat pulldowns 12,10,8,6
Incline dumbell curls 12,10,8,6
Incline hammer curls 12,10,8,6

NO! leave it at 3 times a week!
eliminate maybe either one exercise or 2 sets for each group.
more is not better!

**Tommy Gunn** · 06-22-2005, 08:09 PM

So my revised 4 day a week routine is overtraining?

**HOLLYWOOD** · 06-22-2005, 09:30 PM

just keep your routine to 10-12 sets/big bodyparts and 6-8 sets/smaller bodyparts and you'll be fine, switch deads to back day, and id only hit shoudlers with a press, side lateral and rear lateral and thats it! when you disect the delt heads they're actually pretty small individual muscles and also are hit with chest and back, no need too kill them with volume