OVERTRAINED-how am I now?

[Romeoguy62]

Ok guys, I tried posting this a week or so ago and got about 1 response. I had previously been trying to bulk but was overtraining and got no where. I took about 2 weeks off and will be starting up tomorrow. How do my revised lifts look?
Monday-Legs/Back
Squat-Leg Extension-Ham Curl all 3x10
Chin ups (to failure)-Straight Leg Deads-1 Arm Dbells-Shrugs- all 3x10

Wednesday-Chest/Tris
Flat Bench-Incline Dbell-Dips-Cable Crossovers all 3x10
Close Grip Bench-Pull Downs-Skull Crushers

Friday-Bi's/Shoulders
BBell Curls-Incline Dbell Curls-Hammer Curls all 3x10
Forward Raises-Lateral Raises-Military Press all 3x10

Ok guys, there it is. How does it look? I will be getting proper nutrition, roughly 6-7 meals a day with @ least 40g protein and 50g Carb per meal. I am 20yrs old, 5'10, 200lbs and 18%BF.

I was wondering if I should add to or replace one of my chest lifts with pullovers. Would this be of any benefit? What else would you all change/add/remove from these lifts? I have read that I should do a MWF split while bulking and go 5 days on while cutting. What are your opinions? PLEASE HELP ME! I do not want to overtrain/undertrain this time! Thanks for all your wisdom!

[Canadiantiger]

Three days imo is good for bulking however legs are such a big muscle group I would do them on their own day.

[Tyrone_Biggums]

Monday-Back/ Biceps
Db rows 4 sets
latt pull ups/downs 3 sets
cgpd 3 sets
Hammer curls 3 sets
Db or BB curls 3 sets

Wednesday-Chest/Tris/ shoulders
Flat Bench 3 sets
Db incline 3 sets
Flys 3 sets
Seated Db press 3 sets
laterals 3 sets
close grip bench or skull crushers 4 sets


Friday- legs
squats 5 sets
Thigh extensions 3 sets
SLDL 3 sets
hamstring curls 3 sets
standing calfs 3-4 sets
\

You can do shrugs on back day or shoulder day....its up to you.

[Romeoguy62]

Ok, So what day should I move my back day too? Friday with Bis and Shoulders?

[Flexor]

Legs and back are the two hardest workouts and you've put them together!!! Its far more obvious to put biceps with back and legs on their own.

With a chest day, back day and shoulder day, you will be working your shoulders at least twice a week. Back day automatically hits the posterior deltoid and chest day automatically hits the anterior deltoid. This would cut your shoulder workout to just medial deltoids and a few military presses which would be a waste of time. Put anteriors and medials with chest, and rear delts with back to compact your split.

Biceps should be with back and triceps with chest so that you could avoid overlapping by doing corresponding exercises all at once. The idea of biceps with shoulders makes me sick, its just odd

I totally agree with T_B, he has ALREADY answered your question of where to put back.

[Flexor]

Monday-Legs/Back
Squat-Leg Extension-Ham Curl all 3x10
Chin ups (to failure)-Straight Leg Deads-1 Arm Dbells-Shrugs- all 3x10

Wednesday-Chest/Tris
Flat Bench-Incline Dbell-Dips-Cable Crossovers all 3x10
Close Grip Bench-Pull Downs-Skull Crushers

Friday-Bi's/Shoulders
BBell Curls-Incline Dbell Curls-Hammer Curls all 3x10
Forward Raises-Lateral Raises-Military Press all 3x10

I was wondering if I should add to or replace one of my chest lifts with pullovers. Would this be of any benefit?

Ditch CABLE CROSSOVERS. As for pullovers they are rubbish because you get the same effect as doing underhand pullups, and its a weak effect anyway. You may not realise that pullups work your pecs slightly, but they do. The idea works inversely as well, dips work the lats.

The rotation of the shoulder determines what muscle is worked harder in each exercise, in the case of pullups its the lats, in the case of dips, its the pecs.