My workout split + exercises.....critique

[sam_sneed]

Here's my routine - each exercise 3-5 sets usually 10-12 reps unless training heavy then at least 6 reps. Supersets + pyramids when i feel i want to boost the intensity:

> Monday - Chest + Abs
Barbell/Dumbell Flat Bench Press
" Incline Press
Flat Flye
Cable Crossovers (From the bottom)
Dumbell Pullover
Occasionally weighted dip
Crunches
Hanging Leg Raise
Oblique Twist

>Tuesday - Back - Calves
Weighted Wide Pull up
Seated cable row
Lat pulldown
Barbell Bent over Row
1 arm dumbell row
Deadlifts
Donkey calf raise
leg press calf raise

>Wednesday - cardio

>Thursday - Arms - tri's 1st - Abs(Same as monday)
Cable press downs
close grip bench press
reverse grip cable press down 1 arm
barbell curl
dumbell preacher curl
cross body hammers
wrist curl + reverse

Friday- Cardio - Calves (Same as Tuesday)

Saturday - shoulders + abs (Same)
dumbell press
lateral raise
bent over laterals
upright row
barbell shrug
occasionally front lateral raise epsecially if bench press needs work

Sunday - Legs
squats
leg press
hamstring curl
leg extensions
lunges + same calve routine

Advice comments welcome + don't be shy rip into it

[InsaneInTheMembrane]

you're overdoing chest, back and shoulders ... Can't imagine how you'd fit all that in 60mins or so .... I worry that you could be overtraining... sometimes, less is more

[sam_sneed]

Thanks for the advice, usually I do 5 exercises about 15-18 (including warm-up) sets do you think this is overtraining? I wouldn't say i felt overtrained.

I get this done in about 40 minutes no problem with 1 minute rest periods.

[abbot138]

For me 15-18 sets is perfect for large muscle groups (Chest, Back, Legs), if you stay in this range I dont think you are over-training at all. All in all I think it looks pretty solid, as long as you are switching up the order you do the exercises from time to time to keep the muscles guessing.

[sam_sneed]

I switch starting exercises on chest, back and legs probably every 4 weeks. With shoulders and arms i always stick with the mass building exercise 1st.

[abbot138]

I switch starting exercises on chest, back and legs probably every 4 weeks. With shoulders and arms i always stick with the mass building exercise 1st.

Sounds good. I always do shoulder press first as well.

[sam_sneed]

Abbot, what do you think of my Ab routine? Im cutting right now and as my BF comes down i obviously need that area of my training spot on.

any advice would be appreciated.

[sam_sneed]

Bump, for any comments on my Ab routine / further advice.

[abbot138]

Thhhhats a tough one, many many different opionions on this subject, if you use the search button and type in abs, you will see a bunch of threads with people arguing about it. Personally, I hate my abs, lol, but heres what I do. I treat them like a normal muscle. 12 sets a week, hit them with my delt workout and just blast them. Usually 2 exercises for upper and 1 for lower. I do a lot of heavy squats and heavy deads and I feel that these work my abs plenty so I dont feel the need to do them ed or eod as some do. That being said, I have seen guys who hit them ed or eod and have amazing abs. It really just come down to BF, until you get down around 8% or so, you really arent gonna be that happy with your abs. At least that has been my experience. Whats more important than frequency tho is performing the proper expercises with proper from. Stay away from the machines, all they do is work hip flexors. Also avoid decline Full sit-ups, again just hip flexors. If your gonna use the decline bench, do weighted decline crunches, dont go all the way up. Proper from on crunches of any kind is vital to ab devpmnt. Hope this helps. AGain, I hate my fvckin abs, lol.

[InsaneInTheMembrane]

Thanks for the advice, usually I do 5 exercises about 15-18 (including warm-up) sets do you think this is overtraining? I wouldn't say i felt overtrained.

I get this done in about 40 minutes no problem with 1 minute rest periods.

maybe I misunderstood but you list a total of 9 exercises for chest n abs (6 and 3) and 8 for back n calves (6 and 2) ... i assumed you would do atleast 3 sets which means you are doing 24 - 27 sets a day in 40 minutes? Wow! Just because you do all that within 40 minutes is no garantee you can't overtrain or exhaust your CNS... anyway, something seems a little off but I'll leave it at that.. you know your body best...just offering a friendly observation and my humble .02

cheers

[abbot138]

maybe I misunderstood but you list a total of 9 exercises for chest n abs (6 and 3) and 8 for back n calves (6 and 2) ... i assumed you would do atleast 3 sets which means you are doing 24 - 27 sets a day in 40 minutes? Wow! Just because you do all that within 40 minutes is no garantee you can't overtrain or exhaust your CNS... anyway, something seems a little off but I'll leave it at that.. you know your body best...just offering a friendly observation and my humble .02

cheers

Right, that was my first reaction when I saw that as well, all those exercises listed. 24-27 would DEFINATELY be over-training, lol. But if he is actually only doing 15-18 for large he should be ok....15-18 for small would be a little over kill tho.

[sam_sneed]

maybe I misunderstood but you list a total of 9 exercises for chest n abs (6 and 3) and 8 for back n calves (6 and 2) ... i assumed you would do atleast 3 sets which means you are doing 24 - 27 sets a day in 40 minutes? Wow! Just because you do all that within 40 minutes is no garantee you can't overtrain or exhaust your CNS... anyway, something seems a little off but I'll leave it at that.. you know your body best...just offering a friendly observation and my humble .02

cheers

It's cool i appreciate your input. On chest i said occasionally i do weighted dip instead of a different exercise is what i meant not on top of.

Im going to remove the 1 arm rows from my Back routine, theres already 2 exercises for thickness anyway.

For Triceps i'll do about 9 sets , then 9 for biceps.

[bmit]

to me it doesn't seem that number of sets is really the crucial factor to determining if you are overtraining, it is # of sets to and past failure. I mean you could do 25 sets all a couple reps or so short of failure and not be overtraining or do 9 sets all to failure and be way overtrained

[green22]

Id reduce some of those sets on chest and ad some more leg work.

[sam_sneed]

Id reduce some of those sets on chest and ad some more leg work.

Agreed. Changed chest routine now to :

Flat Barbell/Dumbell Press
" Incline
Flat Fly
Weighted Dip

4 sets on each

Any ideas for extra leg work then ?