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