what do u think of this routine ?

[little_soldier]

i'm currently on a test prop cycle for 10 weeks i'm still in week 1
Saturday Chest
Monday Back and Bis
Wednesday Shoulders and tris
Thursday Legs
Chest
Incline Dumbell press x3
Flat BB press x3
weighted dips x3
flyes x3 (alternating between incline and flat)

Back and Bis
Lat Pulldowns (behind my neck i don't really know the name) x3
weighted chins x3
seated rows x3
DB rows x3
deadlifts x3
DB curls x3
BB curls x3
Hammer curls x3

Shoulders and Tris
Military Press x3
Upright rows x3
side laterals x 3
front laterals x3
rear laterals x3 ( i don't know the exact name here too)
skullcrashers x3
Cable x3

Legs
Squats x4
extensions x4
Leg Press x4
Leg Curls x6

i do from 6-10 reps
is this enough or since i'm doing a cycle i can train a muscle twice a week ??
thanks

[Steve80]

i'm currently on a test prop cycle for 10 weeks i'm still in week 1
Saturday Chest
Monday Back and Bis
Wednesday Shoulders and tris
Thursday Legs
Chest
Incline Dumbell press x3
Flat BB press x3
weighted dips x3
flyes x3 (alternating between incline and flat)

Back and Bis
Lat Pulldowns (behind my neck i don't really know the name) x3
weighted chins x3
seated rows x3
DB rows x3
deadlifts x3
DB curls x3
BB curls x3
Hammer curls x3

Shoulders and Tris
Military Press x3
Upright rows x3
side laterals x 3
front laterals x3
rear laterals x3 ( i don't know the exact name here too)
skullcrashers x3
Cable x3

Legs
Squats x4
extensions x4
Leg Press x4
Leg Curls x6

i do from 6-10 reps
is this enough or since i'm doing a cycle i can train a muscle twice a week ??
thanks

I think you are over doing it on certain days. You can do twice a week but then you would have to cut down on the volume quite a bit. I would do something more like this if you leave it once a week.

Chest
Incline Dumbell press x3
Flat BB press x3
weighted dips x3

Back and Bis

weighted chins x3
BB rows x3
deadlifts x3
BB curls x3
Hammer curls x3

Shoulders and Tris
Military Press x3
Upright rows x3
side laterals x 3
skullcrashers x3
Cable x3

Legs
Squats x4
Leg Press x4
BB calf raises

[little_soldier]

thanks for ur reply , but what about if i wanna do the muscle twice a week , a friend of mine trained like this in his cycle and made good gains
Chest and tris
Back and bis
Shoulders
Legs
Rest
Repeat i told him this is too much he refused to listen to me but amazingly he made gains i think it is because he was on cycle otherwise he would have overtrained

[SwoleCat]

Cycle or not, I would not train more than 2 days in succession.

~SC~

[little_soldier]

thanks swole , my GOD man u r in a great shape (touchwood)
so can i follow 2 days on / day off split all the time ?
and what about my routine ? is it too much ?
thanks man

[Steve80]

Its good to switch up your routine once in awhile. Maybe do the routine I showed you for 2 months then switch it up to something else.

About the program you have posted I feel you are hitting your delts too much, you are asking for injury, your delst get hit indirectly through bench and rows, one or two exercises is all you really need for them. Trust me I learned the hard way, i havent been able to lift for over a month now due to injury.

[little_soldier]

ok steve thanks i will try the routine u posted exactly as u postedlike this
Saturday On
Sunday On
Monday Off
Tuesday On
Wednesday On
Thursday Off
etc maybe i will do very low intensity cardio in one of the days off and hit my abs cuz i stopped doing them long time ago
thanks steve and thanks swole

[taiboxa]

Cycle or not, I would not train more than 2 days in succession.

~SC~

AMEN!
i have found LESS IS MORE in almost every aspect of lifting as long as ur form and intensity is spot on

[SwoleCat]

ok steve thanks i will try the routine u posted exactly as u postedlike this
Saturday On
Sunday On
Monday Off
Tuesday On
Wednesday On
Thursday Off
etc maybe i will do very low intensity cardio in one of the days off and hit my abs cuz i stopped doing them long time ago
thanks steve and thanks swole

That looks good and I would encourage some light cardio on off days to keep excess fat at bay and to speed recovery. (active recovery)

~SC~

[Liftnainez]

ok steve thanks i will try the routine u posted exactly as u postedlike this
Saturday On
Sunday On
Monday Off
Tuesday On
Wednesday On
Thursday Off
etc maybe i will do very low intensity cardio in one of the days off and hit my abs cuz i stopped doing them long time ago
thanks steve and thanks swole

did u leave out friday on purpose? Cardio day?

[little_soldier]

i used to do cardio after weights but a lot of people told me, that will slow the recovery speed of the muscle so i better do it on off days but i think i can do it in the form of a long walk about an hour or sth , Sounds good ?

[helium3]

a walk sounds ok but i prefer to do it on days off.

[SwoleCat]

If you can ever seperate cardio (aerobic) from weight training (anaerobic) all the better for results in each area.

~SC~

[little_soldier]

okay i will do cardio on my off days 1 hour of fast walking
thaks for the advice everyone