Training Cheme

[Breetai]

just wanted to share, any comments? do u think its overtraining without roids? or even with roids? its high intensity rest about 40 secs. im gonna use an high cals diet. and if im feeling tired, ill take in rest day in the middle.

Day 1
Shoulders & Abs
Military Press 3 6-8
Dumbbell Rotator Cuff 2 8-12
Bent Over raises 2 8-12
Dumbbell Lateral Raises 2 8-12
Dumbbell Front Raises 2 8-12
Dumbbell Press 3 6-8
Twisted Crunches 3 20-max
Crunches 2 20-max
Cable Crunch 3 20-max

Day 2
Legs & Calves
Leg Extension 3 8-12
Squats 3 8-12
Wide stance Leg Press 6 8-12
Deadlift 4 6-8
Stiff Legged deadlift 4 8-12
Leg Curl 3 8-12
Leg Extensions 2 12-max
Calf Press 2 12-max
Calf Raise 3 12-max

Day 3
Biceps & Forearms & Abs
Barbell Curl 3 6-8
Wide Grip Scott Curl 2 8-12
Dumbbell Curl 3 8-12
Dumbbell Scott Curl 2 6-8
Hammer Curl 3 8-12
Reverse Curl 3 8-12
Seated Forearm Curl 3 8-12
Twisted Crunches 3 20-max
Crunches 2 20-max
Cable Crunch 3 20-max

Day 4
Chest & Triceps & Calves
Incline dumbbell press 3 6-8
Flat dumbbell press 3 6-8
Incline Cable Crossover 3 8-12
Cable Crossover 2 12-max
Bar-dips 2 12-max
Pullover Triceps Press 3 8-12
Push Down 3 8-12
Rope Extension 2 8-12
Kick Backs 2 12-max
Calf Press 2 12-max
Calf Raise 3 12-max

Day 5
Back & Traps
Pulldown 3 8-12
Cable Pulley Rows 3 8-12
V-handle Pulldown 2 8-12
T-bar Rows 3 6-8
Dumbbell Rows 2 12-max
Hyper Extension 2 12-max
Deadlift 4 6-8
Shrugs 2 8-12
Dumbbell Shrugs 2 8-12

[100571]

what your body can or can't handle varies on an individual basis. I worked out 4 times a week for a few months and noticed that I was actually LOOSING weight. 3 hard workouts a week is the magic # for me. A friend of mine works out 5 days a week when on test, and feels great (looks great, too). Your workout looks a little over the top to me, but if it works for you stick with it. You're going to needs LOTS of sleep if you do the routine you described!

[solidj55]

Only way to find out is to do it, I would guess and say yes its WAY too much volume, but I am only saying that because it would be for me. Personally I dont need but about 2 exercises per bodypart at 2-3 sets a peice to grow.

[Breetai]

i will try it and see whats happens.. tnx for all your posts.

[trimunex]

Personally I feel it's too much, especially Legs, Back, Bi's, and Tris. You could give it a try but be careful and aware of overtraining. One quick thing, I'd take out the Deads from Legs day since you're doing them on Back day.

9

[saboudian]

Overtraining is something you'll figure out after a while, its just part of learning your body.

When i started out, my bicep routine was not all that different from yours, 15-20 sets per workouts and sometimes i might work em twice a week. Then i cut it down to about 10 sets a week, then i cut it down to 6 sets a week, and now i do 3 sets and every single time i cut back on the sets i got better results.