Workout Routine---Critque Please

**swoll4589** · 03-20-2005, 01:57 PM

Stats

6'
198lbs
12 % BF
Age 23
Been lifting solid for 7 years

had some shoulder injurys lately from not working rear delts in the past...doctor told me to overload rear delts and work them harder and more frequently to catch up to my chest and shoulders

Monday- Legs/calves
squats-4 sets
leg presses 3 sets
leg extensions 4 sets
hamstring curls 5-6 sets
standing calve raises 3 sets
donkey calve raises 3 sets

Tuesday- Rear Delts/Chest/Tris

Bench press 4-5 sets
cable crosses-4 sets
Fly Machine-4 setsCable Lateral Raises- 5 sets
dumbell bent over lateral raises-4 sets
Weighted Dips-4 sets
Tricep Pushdowns 4 sets

Wednesday-Back/Bis
Chins-4 sets
Low Cable Rows-4 sets
close grip pulldowns-4 sets or Dumbell Rows
standing barbell curls 5 sets

Thursday- Delts/Calves
Cable Lateral Raises- 5 sets
dumbell bent over lateral raises-4 sets
Seated Military Press 4 sets
Upright Rows 4 sets
3 sets of shrugs-(time dependant)
donkey calve raises 4 sets
standing calve raises 4 sets

Friday- Bis, Tris, Forearms
standing barbell curls 5 sets
preachers curls 4 sets SUPERSETTED w/ one arm concentration curls
reverse curls 4 sets SUPERSETTED w/ behind the back wrist curls
Tricep Extensions-4sets
Bench Dips- 4sets
Tricep Pushdowns 4 sets

Saturday Rest ( sometimes will rest friday do arms on saturday)
Sunday Rest

Overtraining or not????

Would love to hear any suggestions and opinions

**Juddman** · 03-20-2005, 02:06 PM

For me, this would be overtraining. My question to you is, what are your goals? mass / cutting / toning? It all depends on what youre trying to do with your body.
If youre going for mass, I think 5 days on is too much. I normally do 3 on 1 off, then 2 on 1 off. That's just IMO.

**Juddman** · 03-20-2005, 02:07 PM

Also, I think the number of sets is pretty high. I normally only do 2-3 at most for an exercise. But again, it depends on if you're trying to put on mass or if you're trying to tone up/cut down.

**swoll4589** · 03-20-2005, 02:10 PM

pretty much mass right now. The thing is i really hate working out on weekends. Thats why ive been doing 5 on 2 off. I feel like ive been making some pretty good gains since Ive started this though. Only time im ever really really sore is after legs. Other days im slightly sore but never bad. Been off M1t for 4 weeks going to start again in 4 weeks. What do you think i should drop?

**Juddman** · 03-20-2005, 02:15 PM

Well bro if its working for you then don't change anything...I'm just saying for me, I wouldn't need that many sets. I go hard and heavy and anything more than 2-3 sets would be overkill.
If youre gaining, keep doing what youre doing. If the gains slow down, try cutting the volume of the workout down. I like the way you have them set up, just too many sets IMO.

**Juddman** · 03-20-2005, 02:16 PM

Originally Posted by swoll4589

pretty much mass right now. The thing is i really hate working out on weekends. Thats why ive been doing 5 on 2 off. I feel like ive been making some pretty good gains since Ive started this though. Only time im ever really really sore is after legs. Other days im slightly sore but never bad. Been off M1t for 4 weeks going to start again in 4 weeks. What do you think i should drop?

That's funny, I love training on the weekends. More time to rest and eat properly..so my energy is through the roof.

**swoll4589** · 03-20-2005, 02:57 PM

so just eliminate the high amount of sets. Like do 2 real hard sets of Tricep Extensions and 2 of Bench dips instead of 4 each with moderate intensity.

**Juddman** · 03-20-2005, 03:03 PM

Originally Posted by swoll4589

so just eliminate the high amount of sets. Like do 2 real hard sets of Tricep Extensions and 2 of Bench dips instead of 4 each with moderate intensity.

Exactly...I'm in and out in 45 minutes bro. No time to play around..one warm-up set for my first exercise, then 2 working sets of that and all the rest following. If you do them properly with intensity that should be enough to stimulate. Like the saying goes..."stimulate, dont annihilate".