Help with new workout

[Josh_455]

At the moment I am training each body part twice a week cause my strength gains grow rapidly. but starting from next week Ill be only training every body part once a week.
Old workout
Mon- Shoulders, back and traps (appprox x36 sets)
Tues- Chest, arms (42 sets)
Wed- Legs (16 sets)
Thurs- Shoulders, back and traps
Fri- Chest arms
Sat- rest
Sun- rest
Is this overtraining?

My new workout:
Mon- Shoulders, Traps (24 sets)
Tues- Chest (20 sets)
Wed- Legs (16 sets)
Thurs- Back, Lats (30 sets)
Fri- Arms + (Small chest session) (28 sets)
Sat Rest
Sun Rest
How does this look? Can anyone give me any suggesitons?

[rockinred]

I like this 5 day split to seperate the muscle groups a little better when you hit them hard enough...

Mon- arms (bis, tris)
Tue - legs
Wed - shoulders, abs
thu- back
Fri - chest

if you notice you are giving your shoulders, tris, bis at least one or two day rest inbetween days.... legs rest on wednesday to hit the deads on thur..

I am tied to a mon-fri regime for family reasons and comittments, but a better one would be a split in the middle of the week and work on into the saturday or start on sunday.... but sometimes you gots to do what you gots to do. ..

don't forget to incorporate the cardio!!!

[Josh_455]

(MONDAY)
-SHOULDERS-
Anterior
x4 Barbell front raise
x4 Dumbell shoulder press

Lateral
x4 Cable lateral raises
x4 Standing Lateral Dumbells

Posterior Deltoid
x4 Barbell rear delt row (Bentover rows)
x4 Dumbell seated rear lateral raise

-Traps-
x4 Dumbell shrugs
x4 Upright row
=32 sets

(TUESDAY)
-CHEST-
x4 Flat Benchpress
x4 Incline Bench
x4 Dumbell flat bench
x4 Peck Fly machine
x4 Cable crossovers
x4 Dumbell pullover
=24

(WEDNESDAY)
-Legs-
x4 Squats
x4 Legpress
x4 Cable lying leg curl
x4 Leg raisies
x4 Hamstring raise
= 20 sets

(Thursday)
-Back-
x4 Dumbell bentover row
x4 TBAR
x4 Lever seated row
x4 Lever seated high row

-Latissimus Dorsi-
x4 Lat pull down rear
x4 close grip pulldown
x4 Cable seated row
=28 Sets

(FRIDAY)
-Arms-
Triceps
x4 Barbell tricep extension
x4 Cable push downs
x4 Dumbell Kickback

Biceps
x4 Cable curls
x4 Preacher curls

-CHEST-
x4 Benchpress
= 28 sets

ABS MON-SAT
x4 Cable seated Crunch
x4 Incline weighted situps (20kg)
x4 Normal weighted situps (10kg)

SAT/SUN REST

[rockinred]

WAAYY too many sets on most of those except the legs and maybe the chest day, and the abs.

I am out of this thread!! Good luck.

[AdamGH]

(MONDAY)
-SHOULDERS-
Anterior
x4 Barbell front raise
x4 Dumbell shoulder press

Lateral
x4 Cable lateral raises
x4 Standing Lateral Dumbells

Posterior Deltoid
x4 Barbell rear delt row (Bentover rows)
x4 Dumbell seated rear lateral raise

-Traps-
x4 Dumbell shrugs
x4 Upright row
=32 sets

to many

(TUESDAY)
-CHEST-
x4 Flat Benchpress
x4 Incline Bench
x4 Dumbell flat bench
x4 Peck Fly machine
x4 Cable crossovers
x4 Dumbell pullover
=24

to many


(WEDNESDAY)
-Legs-
x4 Squats
x4 Legpress
x4 Cable lying leg curl
x4 Leg raisies
x4 Hamstring raise
= 20 sets

(Thursday)
-Back-
x4 Dumbell bentover row
x4 TBAR
x4 Lever seated row
x4 Lever seated high row

-Latissimus Dorsi-
x4 Lat pull down rear
x4 close grip pulldown
x4 Cable seated row
=28 Sets

to many

(FRIDAY)
-Arms-
Triceps
x4 Barbell tricep extension
x4 Cable push downs
x4 Dumbell Kickback

Biceps
x4 Cable curls
x4 Preacher curls

fit in some dumbbell curls to.

ABS MON-SAT
x4 Cable seated Crunch
x4 Incline weighted situps (20kg)
x4 Normal weighted situps (10kg)

SAT/SUN REST

wow man, you tryin to kill yourself. if you can do that many sets you arent pushing enough weight. 24 sets to chest is incredibly to much. Ill just say this though. If you are seeing gains from it, then so be it. If you start to not see any gains. then i would lessen the amount of sets done per body part.

[JAYROD]

imo you are overtraining like a madman! i couldn't even guess how long your workouts take. everybody is different but i don't much care for a set split every week because i don't like feeling like a slave to a set schedule + if a certain muscle group is hurting me i won't work it. i see nothing wrong with your new split but you certainly would benefit from lightening the workload a bit. for example on chest day if you want to do 4 sets pick 3 movements for a total of 12 sets. if i decided on chest day i was going for 4 sets per movement it might consist of flat barbell x 4, flat dumbell fly x 4 and weighted dips x 4. if i felt like more i would superset db pullovers with crossovers once or twice to finish off. back day could be chins x 4, close grip pulldowns x 4 and low pulley rows x 4. like i said before your split is fine but you are overtraining to say the least. try cutting out some of the movements or cut your sets by 1/2 and see where it takes you. good luck.

[green22]

Why so few sets for legs compared to upper body????? I think ya need to cut way back for upper body.

[Josh_455]

Thanks for the input Ill finish that workout for the week but next week Ill cut a couple of exersize out of each day and see how that goes