Routine - overtrain??

Boarder

Heres a routine which im going to try:

Monday - Chest (3x10 Flat, 3x10 Incline, 3xFailure Dips)
Triceps (3x10 Tri-extensions, 3x10 Pull downs, 3x10 double grip over head)

Tuesday - Back, Shoulders (3x10 Lat pull downs, 3x10 Seated Row, 3x10 Military press)
Biceps (3x8 curls, 3x10 concentration curls, 3x10 hammer curls)

Wednesday - Rest / Abs

Thursday - Chest (3x10 Flat, 3x10 Incline, 3xFailure Dips)
Triceps (3x10 Tri-extensions, 3x10 Pull downs, 3x10 double grip over head)

Friday - Back, Shoulders (3x10 Lat pull downs, 3x10 Seated Row, 3x10 Military press)
Biceps (3x8 curls, 3x10 concentration curls, 3x10 hammer curls)

Saturday -Rest

Sunday - Rest / Abs (maybe)

Eating around 100-200 grams of protein a day. Doing about 3-5 hours of cardio (exercise bike cycling) in evenings per week, at a pace of which i can talk during cycling.

Plus, i know no legs atm as my legs are naturally big so will start to train legs in a month or 2.

Is this any good, or will i be overtraining??


Plus, kinda seperate question - if i do say tricep workout then go straight onto an hour of cycling will this be catabolic, as in, should i do triceps, have shake, rest a bit, then cycle for an hour, then another shake. ??

crazycal1

squatting and deading causes youre body to produce more test and gh than any other exercise-
they will help grow your whole body-
youre doing yourself down but not training legs mate.
i`d still be very aware of over training even tho youre not doing legs which are systemically way more demanding than just training the upper bod.
youre doing i think 72 sets- i probly do a third of that lol.
got 2 chances bud.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Boarder

dont have access to squats or deadlifts at the moment.

im using a shite gym - its free. going to join a proper gym in a month or 2 probably, but im a student so will find it extremely hard to fund!

cal - can you quickly rewrite how you would do this workout? as in what you think i should do instead (without squats and deads though).

Ironclad

Why dont you post up your stats and goals, if you haven't already.
Are you trying to lose weight, bf%?

Ironclad

Scratch that, ive just taken a look.

Boarder

im trying to lose bf % and put on muscle (arent we all). id like to get rid of my man boobs (if possible :S!!) and then pack on some muscle.

crazycal1

i would mate but i honestly dont think you`d be interested in it even if i did a 3 day split for ya.
i do usually do a 2 day split and hammer deads both sessions.i am currently doing a 3 day split but i seriously dont think you be interested in that either.
as a beginner i`d recommend training 2-3 days a week doing a full body routine-one exercise per body part and no more than 3 sets max.
fcuk it here goes lol

body weight squats(3 sets for as many as you can handle per set)50ish+?
lying leg curls 3x10
bench press. 3x10
chins or lat pulldowns 3x10
military press 3x10
triceps pushdowns 3x10
bicep curls 3x10
calf raises 3x10
do cardio on rest days

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Boarder

lol

really? you recommend that little.

atm i do a diff muscle a day doing 12 sets for each muscle and 3 diff exercises.

do 5 days a week in gym.

me thinks im doing too much??


how would you know if uve overtrained anyway?

crazycal1

over the past 3 years my workouts have consisted off-
20 rep rest pause deads from shin height(i have a big back problem)
military press 3x6
chins5x6
calves 3x8ish

4 days later
20 rep rest pause squats...
incline bench 3x6
dips 6x5
calves or grip work

thats it.
i`m now doing deads hip belt squats calves on one day
then 2-3 days later weighted chins3x8
weighted chins3x6
military press 3x12ish
bicep curls 3x10 with chest expanders(i have a forearm prob that precludes the use of proper weights)
its working out at 3 workouts every 8 days but i`m still fine tuning.
over training =lack of appetite-too much too little sleep-no energy...

lil vid of my deads lol(i`m a youtube whore)

my point is that you should find out if you can grow better on training less times a week rather than simply assuming you gain better on such a hi frequency of training.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Gazz

12 sets for each muscle IS doing too much.

Stretch.2 warm up sets.4 working sets.2 warm down sets.Shake off.

Its quality not quantity.I'd knock down on those triceps a bit too.You're doing a total of 90 reps for your tri workout and thats after a total of 60 reps on the bench for chest AND dips!

I'd just do the dips then some pull downs or overheads to failure/warm down or your tri's will be seriously over-trained.Same could be said for the bicep routine,knock those 3xcurls on the head and stick with the 3xconcentration and 3xhammer curls,warm them down with some light cable curls if you have the apps.

And also to second what Cal said,neglecting your legs is a big no no.They are your base of strength as well as boosting nat test levels i'm sure you can squeeze in 3xleg presses somewhere.And with regards to your 'man boobs',keep upping that cardio and keep that diet good.

You're on the right track though mate.