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Thread: Overtraining?! (routine posted inside)

  1. #1
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    Overtraining?! (routine posted inside)

    I go to the gym 4-5 days perweek. My arms are lacking in size and thickness.Im wondering if I am over training them? I usualy do them once a week but i do them seperate from back and chest days. (technicaly bis and tris get worked twice a week) Here is my routine.

    Legs

    • Squats
    • Leg Press
    • Lunges
    • Legs Curls
    • Hamstring Curls
    • Calf Raises

    Back/Shoulders

    • Deadlift
    • Seated Pullbacks
    • Chin-ups
    • Back Flies

    • Barbell Upright Row
    • Arnold dumbell Press
    • Lateral Raises
    • Shrugs

    Chest

    • Flat Bench Press
    • Incline Bench Press
    • Flies
    • Dips
    Biceps/Triceps

    • EZ curl bar curls (4 sets)
    • Alternate Seated Dumbbell Curls (3 sets)
    • Preacher Curls (3 sets)
    • Hammer Curls (3 sets)

    • Tricep Cable Pushdowns
    • Skull Crusher
    • Dips

  2. #2
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    i usually do about 2 (maybe 3 on rare occasion) different workouts per body part. like, only bench, flies, or ez bar curl, and dbell curl...with no more than 2 sets each at about 6 reps. i've seen good size, and i work out about 3 times a week. after reading the mike mentzer book, i've begun to think weight lifting is 50% growing 50% lifting. other people my differ, but its working for me

  3. #3
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    Bump

  4. #4
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    If that is the order of your week - I would switch legs to the day after chest and give the arms time to recover more from the larger exercises and then hit them.

    Just my 2 cents.

  5. #5
    Join Date
    Feb 2006
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    Quote Originally Posted by TADOLFI
    If that is the order of your week - I would switch legs to the day after chest and give the arms time to recover more from the larger exercises and then hit them.

    Just my 2 cents.
    Ya i would put legs somewhere in the middle of your workouts to give your upper body more rest. Thats what I do anyway

  6. #6
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    yeah dude, i'd switch workouts 2 and 3.

  7. #7
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    I would do it more like this:

    Chest
    • Flat Bench Press
    • Incline Bench Press
    • Flies
    • Dips

    Legs
    • Squats
    • Leg Press
    • Calf Raises
    I would just do these three, the others wont add much, plus lunges **** up your knees, but its up to you

    Biceps/Triceps
    BB curls (3 sets)
    • Preacher Curls (3 sets)
    • Hammer Curls (3 sets)

    • Tricep Cable Pushdowns
    Close grip bench press
    • Dips

    Back/Shoulders
    • Deadlift
    • Seated Pullbacks
    • Chin-ups
    • Back Flies

    • Barbell Upright Row
    • Arnold dumbell Press
    • Lateral Raises
    • Shrugs

    I changed the order of your lifting days, this way you arent hitting squats and deads in a row, plus added some lifts I think would work better, just a suggestion its really up to you though.
    Last edited by Steve80; 04-13-2006 at 09:44 AM.

  8. #8
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    it depends on how many sets and what weight you are doing in order to tell if u are overtraining.

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