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  1. #1
    BullDogg20's Avatar
    BullDogg20 is offline Member
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    Sep 2001
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    790

    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!

  2. #2
    tt333 is offline Senior Member
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    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.

  3. #3
    Tapout's Avatar
    Tapout is offline Senior Member
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    Feb 2002
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    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

  4. #4
    skiboy is offline Associate Member
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    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

  5. #5
    Trevor's Avatar
    Trevor is offline Associate Member
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    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!!!!

  6. #6
    BullDogg20's Avatar
    BullDogg20 is offline Member
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    790
    thanx guys i think i will try some of your ideas out


    peace

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