Work out Critique please

[Obone]

All,
Gbrice has got my diet fixed up and now I thought I would go ahead and post up my work out and see if it needed any fixing.

All are 8 to 12 reps other than some burn out sets which I will note


Monday - Chest and Tris
Flat barbell bench-4 Sets
Incline dumbbell - 4 Sets
Wide grip Smith Flat - 4 Sets
Dumbbell Flat Flys - 4 Sets

Close Grip Smith - 3 sets
Skull Crushers -3 sets
Vbar Push Downs - 3 sets

Tuesday - Back and Bi's
Pull ups - 4 sets
Partial Deads - 4 Sets
Vhandle Barbell row -4 sets (Barbell end in corner weights on one end. Close grip)
Reverse Grip Rows - 4 sets

Straight Barbell Curls - 3 sets
Single Arm Dumbbell preacher - 3 sets
Cross body hammer curls - 3 sets

Wed - Legs
Squats - 4 sets
Extensions - 4 sets
Straight leg deads - 4 sets
Standing Curls - 4 sets

Seated Calf Raises - 3 sets
Smith machine reverse raises - 3 sets (for anterior tibialis)
Standing Calf Raises - 3 sets

Thursday - Shoulders and Traps
Smith Machine Mil press - 4 sets
Seated Side Raise - 4 sets
Pec dec rear fly - 4 sets
Front dumbell raises - 4 sets
Military press machine - 3 sets with drops for burn out

Barbell shrugs - 3 sets
Upright Rows - 3 sets

Friday - Arms
I do arms 2 times per week because they are lagging. Almost caught up.
Bi's
Straight Barbell - 3 sets
Incline Dumbbell - 3 sets
Hammer curls - 3 sets
Cable Ez bar 21's - 3 sets for burn out

Tri's
Close Grip Bench - 3 sets
Weighted bench dips - 3 sets
2 hand dumbbell overhead ext - 3 sets
Rope pushdowns - 3 sets with drops for burn out.

Sat - Cardio
Sun - Cardio

Cardio -
I am doing 20-30 mins after work out and 45-1 hour on Sat and Sun.


So am I over training? That is one of my fears I have. Also I am currently trying to cut. I train for about 1.5 hours then cardio. I know I need more cardio. But my wife crawls up my taint when I am gone for more than 2 hours.. Any thoughts? Cut back sets? cut back on exercises? That amount of cardio going to get it done?

Thanks in advance for your advice and support!

[maxwkw]

All,
Gbrice has got my diet fixed up and now I thought I would go ahead and post up my work out and see if it needed any fixing.

All are 8 to 12 reps other than some burn out sets which I will note


Monday - Chest and Tris
Flat barbell bench-4 Sets
Incline dumbbell - 4 Sets
Wide grip Smith Flat - 4 Sets
Dumbbell Flat Flys - 4 Sets
you probably don't need to do both wide grip and flys, I'd pick one
Close Grip Smith - 3 sets
Skull Crushers -3 sets
Vbar Push Downs - 3 sets

Tuesday - Back and Bi's
Pull ups - 4 sets
Partial Deads - 4 Sets
Vhandle Barbell row -4 sets (Barbell end in corner weights on one end. Close grip)
Reverse Grip Rows - 4 sets
I'd also cut a set off of each of the rows
Straight Barbell Curls - 3 sets
Single Arm Dumbbell preacher - 3 sets
Cross body hammer curls - 3 sets

Wed - Legs
Squats - 4 sets
Extensions - 4 sets
Straight leg deads - 4 sets
Standing Curls - 4 sets

Seated Calf Raises - 3 sets
Smith machine reverse raises - 3 sets (for anterior tibialis)
Standing Calf Raises - 3 sets

Thursday - Shoulders and Traps
Smith Machine Mil press - 4 sets
Seated Side Raise - 4 sets
Pec dec rear fly - 4 sets
Front dumbell raises - 4 sets
Military press machine - 3 sets with drops for burn out
I'd do military press with dumbbells because its easier on the shoulder
Barbell shrugs - 3 sets
Upright Rows - 3 sets
also for the upright row I prefer the ez bar because of elbow and shoulder comfort too
Friday - Arms
I do arms 2 times per week because they are lagging. Almost caught up.
Bi's
Straight Barbell - 3 sets
Incline Dumbbell - 3 sets
Hammer curls - 3 sets
Cable Ez bar 21's - 3 sets for burn out

Tri's
Close Grip Bench - 3 sets
Weighted bench dips - 3 sets
2 hand dumbbell overhead ext - 3 sets
Rope pushdowns - 3 sets with drops for burn out.

Sat - Cardio
Sun - Cardio

Cardio -
I am doing 20-30 mins after work out and 45-1 hour on Sat and Sun.


So am I over training? That is one of my fears I have. Also I am currently trying to cut. I train for about 1.5 hours then cardio. I know I need more cardio. But my wife crawls up my taint when I am gone for more than 2 hours.. Any thoughts? Cut back sets? cut back on exercises? That amount of cardio going to get it done?

Thanks in advance for your advice and support!

If your strength is remaining or improving you probably aren't overtraining, but keep close tabs on your joint health. Overuse injury is FAR more common than overtraining.

[Obone]

Max,
You are right sir. Last year I had to get 2 MRI's done. I ended up with Tendonosis in my wrist and a tear in my delt. Getting better though.. Wrist still hurts when doing arms. Thanks for your input!