Please critique my new routine.

[British Bulldog]

Recently I feel like I have been over-training a little. Consequently, I've decided revamp my whole routine. I will train four days per week monday, tuesday, thursday and friday. I would appreciate any constructive criticism. My workout is as follows:-

Week 1, Monday. Chest & triceps.
Bench press: warm-up,10,8,6,4
Incline bench press: 10,8,6,4
Weighted dips: 10,8,6,4
French press: 10,8,6

Week 1, Tuesday. Legs, calves, forearms.
Calve raises: 15,12,10,10,10
Wrist curls: w/u 15,12,10,10
Squats: 2 warm-up sets, 10,8,6,4
Leg press: 10,8,6,4

Week 1, Thursday. Shoulders, traps.
Lateral raises: 15,12,10,10
Press behind neck 10,8,6,4
Upright rows 10,8,6,4
Bent over lateral raises: 12,10,10
Dumbell shrugs: 12,10,10,10
Neck exercises: 4 sets.

Week 1, Friday. Lats, biceps, forearms.
Wide grip chins: 4 sets to complete failure.
Bent over rows: 12,10,8,6,6
Incline dumbell curls: 10,8,6,4
Preacher curls: 10,8,6
Reverse wrist curls: 15,12,10,10
Abs.



Week 2, Monday. Chest, triceps.
Bench press: w/u 10,8,6,4
Incline bench press: 10,8,6,4
Decline bench press: 10,8,6
Close grip bench press: 10,8,6,4

Week 2, Tuesday. Legs, calves and forearms.
Calve raises: 1 set to absolute failure.
Wrist curls: 15,12,10,10
Squats: 20 rep squat x 3
Leg extension: 1 set to absolute failure
Stiff-leg deadlifts: 10,8,6,4

Week 2, Thursday. Shoulders, traps.
Lateral raises: 15,12,10,10
Dumbell shoulder press: 10,8,6,4
Military press: 10,8,6,4
Bent over lateral raises: 12,10,10
Dumbell shrugs: 12,10,10,10
Neck exercises: 4 sets

Week 2, Friday. Lats, Biceps, forearms.
Lat pulldowns (behind): 12,10,8,6
Seated rows: 12,10,8,6
Lat pulldowns (infront): 10,8,6
Barbell curls: 10,8,6,4
Reverse barbell curls: 15,12,10,10
Abs.

Back to week 1.

Let me know what you think.

[PinPusher_85]

Looks good bro! I would throw in one more tricep exercise in week 2 though. Maybe some kickbacks or push-downs.

[British Bulldog]

Is it possible that I could be doing too many sets for shoulder's?

[bornbad71]

Overtraining is not something that can happen in a couple of days: it may take several weeks of training too heavy, too hard, and/or too long to become truely overtrained. By then hormonal perturbations will usually surface and so will the classic signs: fatigue, loss of appetite, lack of strenght, mucle loss, insomnia, depression and more. If you have been suffering from these systoms then you very well could be overtraining.


One thing I noticed right off with your routine was you are only doing hams in the second week. Your hams should be hit every week or they will fall way behind your quads, IMO.

I would also add 1 or 2 more exercises for back, it is a complex muscle group and should be hit from all areas.

[British Bulldog]

OK, i'll substitute preacher curls for another back exercise in week 1. I'll also add a hamstring exercise, to my leg day, in week 1.
Any more comments/critisism's?