overtraining????

hey i dont think i am over training or anything but tecnicaly i am i guess what do u guys think.

day1
cardion 20 minutes and 15 minutes of abbs
chest/tris

chest
flat bench
warm up 135 times 15 reps
1st set 225 times 12 reps
2nd set 245 times 8 reps
3rdset 275 times 4-5 reps with spot

incline bench
i do 4 sets no warm up

canble flys

4 sets
start of light work up to heavy weight

triceps
tricpep pushdowns
3 sets

tricep kick backs
3 sets

one armed behind neck extensions
3 sets


day 2
cardio 20 minutes and 15 minutes of abbs
back/biceps
lat pull downs
3-4 sets

bent over rows
3 sets

biceps
standing alternative dumbel curls
4 sets

barbel curls
3 sets

cable curls
4 sets

precher curls
2 sets

day3
cardio 20 minutes and 15 minutes of abbs
shoulders/traps

shoulder press
4 sets

side dumbell laterals
4 sets

one armed cable crossover
4 sets each shoulder

traps
shrugs
4 sets

day4
cardio 20 minutes and 15 minuts of abbs
legs

leg presses
3 sets

leg curls
3 sets

leg extension
3 sets

calves
calf raises
3 sets

day 5
Rest


then i repeat my whole work out routine again

if you guys hvae any suggestions on my routine that may help me please let me no. i find if i am not at the gym i think i am not getting bigger so i have to go to the gym some weeks i dont even have a rest day!

my goal right now is to loose about 6 % bodyfat while maintain my muscle mass.

thanx for the help!

I wouldnt work arms back to back days, you need to give them a rest so they can grow. I would to bicepts on Friday. Everything else looks good.

for the big muscle groups your ok but for the small groups i think thats a bit much(13 sets of bis-i do almost that many in a month)i usually do 4-6 total sets of bis,tris,shoulders,traps and 10-12 sets for chest,back, legs. i would also do 1 more day rest maybee inbetween days 2-3. i only do 3 days per week(it may not work for everyone but i got big on it)super heavy and intense. i train 4 days sometimes but feel overtrained when i do

no arms on back days, 15 min of abs is a lot, train 2x/week weighted one day then regular, try taking more rest start on mon. then rest fri.-sun do cardio on those days if ya feel like workingout
peace

6-8 sets on bi's....Do more simple movements. Cut out the cables maybe.
You should be blown out after 6-8 sets or you are not doung enough weight. On Bi's form and concentration is a major factor!!!!

thanx guys i think i will try some of your ideas out


peace