my workout

[ranging1]

hey guys alot of yous know im on a cycle at the moment and need ur opinions on my workout program
day 1: chest, triceps, shoulders
2 sets bench press
2 sets dips with added weight
2 sets barbell shoulder press
1 set sumbell shoulder press
2 sets bench dips with added weight
2 sets tricep extensions
2 sets peck deck
2 sets lateral raises
day 2: back, biceps, forearms, traps
2 sets lat pull down
1 set chinups
2 sets shrugs
2 sets hyper extensions
2 sets dumbell forearm curls
2 sets of hammer curls
day 3: legs, calves, abs
2 sets machine squat
2 sets 45 degree leg press
2 sets leg curls (drop sets)
2 sets calf raises
day 4:rest
day 5: same as day 1
day 6: back, biceps, traps, forearms
2 sets dumbell rows
1 set deadlift
2 sets shrugs
2 sets forearm curls
2 sets of barbell curls
day 7: same as day 3

my problem is my biceps are lagging,
my lats have slowed down dramatically in development
and my middle back rhombozoids, (dumbell rows) seem to be loosing strength which i think i might be overtraining them
everything else seems to be going GREAT or hate to say developing to fast
can anyone make some suggestions?

[jbm]

how about 5days on 2 days off

[Juturna]

day 1: chest, triceps, shoulders
2 sets bench press
2 sets dips with added weight
2 sets barbell shoulder press
1 set sumbell shoulder press
2 sets bench dips with added weight
2 sets tricep extensions
2 sets peck deck
2 sets lateral raises
day 2: back, biceps, forearms, traps
2 sets lat pull down
1 set chinups
2 sets shrugs
2 sets hyper extensions
2 sets dumbell forearm curls
2 sets of hammer curls
day 3: legs, calves, abs
2 sets machine squat
2 sets 45 degree leg press
2 sets leg curls (drop sets)
2 sets calf raises
day 4:rest
day 5: same as day 1
day 6: back, biceps, traps, forearms
2 sets dumbell rows
1 set deadlift
2 sets shrugs
2 sets forearm curls
2 sets of barbell curls
day 7: same as day 3

my problem is my biceps are lagging,
my lats have slowed down dramatically in development
and my middle back rhombozoids, (dumbell rows) seem to be loosing strength which i think i might be overtraining them
everything else seems to be going GREAT or hate to say developing to fast
can anyone make some suggestions?

I definitely think it's a combination of overtraining and a weak work out plan. Not weak as in lacking just... a bad regiment kind of (sorry, not trying to be rude).

I would definitely do 5 days on and 2 days off as JBM said however think about the points below;


Your working too many body parts out together at the same time (i.e. chest, tri, shoulders same WO). Try isolating each part once per week.

For instance;

Su - Chest , Tricep
M - Back
T - Legs (including calves)
W - OFF
Th - Shoulders, Traps
F - Bicep, Forearms,
S - OFF

Point being it gets you more time off to recover and less time overworking muscles or what happens subconsciously is you rush certain workouts to fit in all the muscle groups you planned for. Note: Abs are easy- you can work them out every other day which won't be overworking them IMO and it's easy to just throw it in at the end.

[Juturna]

Also - how does your diet look?

[ninesecz]

yeh thats a wierd routine! where ever did you find that routine? Pick up ammagazine and look some oter athletes workout routines and then adjust for you from thee

[Dont wanna be old]

I guess I would ask what are your goals ?

Bodybuilder and power lifter this would be bad . No time to recover or build strength .

Over weight person doing high reps , keeping heart rate high with out breaks . Could lose weight . Cardio would be more effective for this .

[ranging1]

my goals are both size and strength
i am on currnelty dianabol to kik off my cycle
and im running 500mg test ethanate weekly
im neally 2 weeks in
start weight was 87kg, now 90.6kg
my lifts have improved as such so far
deadlift 160kg 8 reps, to 180 kg 12 reps
squat 110kg for 6 reps, to 8 reps 150kg
calves raises with 45 degree leg press machine, start 200kg 15 reps, now 280kg 15 reps
bench 85 kg 12 reps, now 95 kg 12 reps
dumbells shrugs start 48kg each arm, now 58 kg 12 reps

my lats have stalled at 110kg lat rows
and rows started at 58kg and sit around their

other lifts have also gone up

like i said my back hasnt started developing, and my biceps have stalled with them

diet contains about 250-300 grams protein
carbs 500-600 grams
fats come naturally from clean food sources, tuna, steak, beans, rice, chicken breast
i dont think its my diet coz im still gaining weight and strength in my lifts
so i think it is my training
what do yous think?