My current workout

**David03** · 03-23-2006, 08:28 PM

mon-(chest, abs) Bench 12,10,8,6
Incline db bench3x12
Chest flies 3x12
db bench 3x12
Machine pullovers 3x12
Decline flies 3x12
machine flies 3x12
abs- 12 sets with various things

Tues off

Wed (Legs, Calves)
Squats 2x20
Leg press 6x15 first three warm up sets
Leg ext 6x15
Leg curls 3x15
Sitting leg curls 3x15
Lunges 3x10
Calves 9 sets with various things

Thurs (Bi's, Forearms, abs, deadlift)
Barbell curls 12,10,8,6
BB preacher curls 3x12
One arm db curls 3x12
Hammer curls 3x12
Forearm bb curls 6x15
Reverse bb forearm curls 3x12
12 sets of abs with various things
Deadlift 3x10

Fri (bench, Shoulders, Triceps)
Bench same as monday
Behing neck shoulder press w/bb 3x10
Db shoulder press 3x10
Db side raise 3x10
db front raises 3x10
db shoulder shrugs 3x10
Tricep pushdowns 3x10
close grip Bench 3x10
Skull crushers 3x10
Kickbacks 3x10

Sat Off

Sun (Back, calves)
Front pull downs 3x10
Wide grip pull ups 3x10
Bent over rows 3x10
Cable rows 3x10
One arm rows w/db 3x10
6 sets of calves
Deadlift 3x10
Hyp ext 3x10
Stiff leg deadlift 3x10
squats 2x20

Is this too much?

**MartyMcFly** · 03-23-2006, 08:51 PM

Yes too much. Over kill on chest. Two maybe three pressing exercises and one or two flies cables etc. Mix what you got for chest around. Deadlift on back days. Wide grip pullups too. No pulldowns. Rows are good. one arm OR barbell. Squat once a week. Everything once a week. train till failure. should be in too much pain to lift more than once. Keep it simple. More is not always better. Check out swolecats routine for bi's and legs. It is sticky. Get rid of kickbacks they are for the ladies. I don't like db front raises, the front delts should be destoyed from db press. Be careful with behind neck press. Sorry for the disjunction in typing there was more wrong with this than I originally thought. Do claves with legs.

**MartyMcFly** · 03-23-2006, 08:56 PM

Weighted dips for tris is good also. I now do tri's and chest together and love it did it yesterday and still am in pain.

**David03** · 03-23-2006, 09:21 PM

What if I am still having strength gains on everything. I am also on a cutiing diet with about 2000 cal and I am losing about 1 to 2 lbs a week. I have a very slow metabolism but can gain muscle easy along with fat though.

**TADOLFI** · 03-23-2006, 09:40 PM

How long have you been working out like this?

**MartyMcFly** · 03-23-2006, 10:34 PM

Don't fix it if it ain't broke. But if you are just starting or just returning you will gain strength. I am cutting and losing strength but my roomate is slack and skips the gym all the time and still gains. It will catch up though. When do you have time for cardio you must live in the gym.

**David03** · 03-23-2006, 11:36 PM

I power lifted in high school. My senior year after After football I went to bodybuilding for about 4 months and seemed to do fine on 1800 -2000 cal and lifting each muscle group twice. I just Started lifting again in December after a two year break. I started this Routine Last week after doing some basic 3x8 stuff for the past couple of months. Heck no, I never do cardio and I dont like to stay in the gym for more then an 1.5 hrs at a time do to school and work. My main question is can you be overtraining if you are getting stronger while cutting calories, and is it true that you cant gain muscle and lose fat at the same time.

**MartyMcFly** · 03-24-2006, 11:23 AM

I am not a diet expert by any means but I would think if you are putting on lean mass you are adding muscle and little or no fat. adding muscle will burn fat. so I believe you can add muscle and cut fat. I could be totally wrong. You can do anything for a short amount of time but eventually you will get used to it or overtrain. Mix it up. If this is working do it. when you feel like you are overtraining or have some symptoms change it. I do a routine for about two to three months and then I take a whole week off to make sure I recover. Then I change it up and do it again. Since you are just starting bodybuilding it is a lot of trial and error.