[3fifi3]

please critique my routine ..

Day1 : Back, delts , forearm

3 pullups
3 pullover supper setted with Lat pulldown
3 bent over rows
3 t bar rows
3 seated cable rows

3 side db press
3 upright rows
3 arnold presses

Day2 : off

Day 3 : Legs , lower back , abs

3 Squats
3 Deadlifts
3 Lying leg curl
3 Leg press
3 Standing leg curl
3 leg extension
4 calves

Day4 : off

Day5 : chest , delts , calves

3 inc press
3 flat press
3 dips
3 peck deck Supper setted with cable crossover

3 behind neck press
3 side raises
3 bent over raises

day 6 : Arms , abs

these are done in supper sets :
3 bar curls v-bar pressdown
3 hammer curl close grip bench press
3 preacher curls skull crushers
3 forearms

OK .. this might seem like overtraining but I don't belive over training occurs in the gym unless you train for more than 60 min , overtraining comes in with bad nutrition and lack of quality sleep .
besides : the back, legs & chest can take that kind of training since they are given 6 rest period
the delts can be trained once every 4 days since it is a small muscle
biceps and triceps now that may be Slight overtraining but taking a week off after doing this for 4 weeks would fix it .

Need your ideas and opinions on this one

[Thomas_Rivera]

Overtraining, like other things in bodybuilding and excercise in general is subject to some discussion. Whether or not it even happens is in debate. Even with 15 sets, you'll be in the gym at least an hour. About a minute a set with 1-4 minutes of rest between each set and not including warm ups. So you shouldn't worry about it looking like overtraining, because it really doesn't.

Day1 : Back, delts , forearm
Day2 : off
Day 3 : Legs , lower back , abs
Day4 : off
Day5 : chest , delts , calves
day 6 : Arms , abs
Day7: ???

The biggest problem with this split is day five and six. Your arms are going to be tired on day six from the pressing movements of day five. You are also working out calves on day three and day five, thats two days in between.

Move arm work and chest work back to day four. Work your chest, biceps and triceps that day. If your going to work your calves twice move them up to day six. You can keep delts on the same day that you have them.

So something like this.

Day1 : Back, delts , forearm
Day2: off
Day3: Legs , lower back , abs
Day4: chest, arms
Day5: delts
day6: Abs, calves
Day7: Rest


You can even work out everything twice a week. My split right now is looking like this.

Day1: Back
day2:Legs (quads, hams, calves, deadlifts on this day)
Day3:Chest and arms
Day4: Rest
Day5:Back
Day6:Legs
Day7:Chest and arms

Then I throw in abs twice a week usually along with legs.

If you can train a bodypart twice a week and the quality of your workout doesn't go down. Then its not "overtraining".

[3fifi3]

thanx man ...
all I needed to know

[soldier_bert]

Cut your workout volume in half. Keep a Log.