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Here's the workout routine, by the way I'm 18.
Monday and Thursday- Chest and Tri's
Triceps 3 workouts, 4 sets each. Total 12 sets.
Chest 5 workouts, 4 sets each. Total 20 sets.
Tuesday and Friday- Back and Biceps
Bi's- 3 workouts, 4 sets each. Total 12 sets.
Back- 5 workouts, 4 sets each. 20 sets.
Wed. and Sat.
Shoulders- 4 and 4- 16 sets
Traps- 2 and 4- 8 sets each.
Sunday- Legs
Think I might be overtraining- but I feel my recovery is really good. Leave it to you guys.
kaleb
Bump
That does seem like youre overtraining IMO. Try 4 exersices for a big part and 3-4 sets, 4sets for the more important ones (presses, squats, deadlift). 3 sets for auxillery ones (flys, curls) Youve got:
Sun: legs
Mon: chest/ tris
Tues: back/bis
Wed: shoulders/traps
Thurs: chest/tris
Fri: back/bis
Sat: shoulders/traps
Where is your rest day(s)? You shouldnt train that hard and have no rest days. Youll burn out reeel quick and might hurt yourself. It looks like you want to go each group twice a week so you might have to combine shoulders, bis and tris to one day and group traps with back. You also have upper body all week and legs thrown in on sunday. I would put legs in mid week for a twice a week program. The more you train your legs the more test is released and the bigger youll get, dont train legs hard, wont grow as much. It was swolecat who said "legs=teacher, upper body=student." See how this fits.
Sun: off
Mon: chest/back incl traps
Tues: shoulders/bis/tris
Wed: legs, hard
Thurs: chest/back incl traps
Fri: shoulders/bis/tris
Sat: off
I did this about a year ago and it works pretty good. You could throw an off day on Wed and move the others down a day if you wanted. Varying your workouts always helps them grow because it forces them to get used to something new and theyll grow to accomodate it.
Thanks for the input bro. Also do you feel you gain more size training every muscle twice a week as opposed to once a week? Thanks.
I like the once a week method better. It alows for more recovery time so you can hit it much harder than with a twice a week deal. Plus your workouts are shorter. I remember stayin at the gym for almost 3 hours sometimes, with one group per day its between 1-1.5 hours. I think I might go to that twice a week program I gave you some time soon. Ive been going on once a week for a while and startin to get burned out. Or maybe that doggcrapp thing I heard about.
What do you recommend as a good split for doing everything one time a week?
Right now I am doing this:
Sun: off
Mon: shoulders/traps
Tues: legs
Wed: chest/abs
Thurs: off
Fri: back/traps
Sat: bis/tris/abs
You get a good pump everyday and ample rest time. Dont forget to pummel your stomach w/ protien and carbs.