[HeavyWeightKiller]

I was wonderin what you guys thought of my trainin routine ive been using it for some time now every exercise is 4 sets rep wise i start out from 12 and work my way to 4 or 2 and the body part i just work would be sore for a couple days. i just wanted to know if you guys think im over training or keep with it.

-monday-
-Chest-
flat benchpress
incline benchpress
dumbbell benchpress
flat dumbell fly
dips
straight-arm pullovers
Rope pulls

-tuesday-
-Back/Abs-
wide-grip chinups
close-grip chinups
barbell bentover row
dumbell bentover row
t-bar row
deadlifts
roman chairs
revers crunches


-wednesday-
-triceps-
seated tri press
lying dumbbell extensions
dumbbell kickbacks
one arm triceps extensions
tri pulldowns
close-grip dips

-thursday-
-Biceps-
standing curlbar curl
preacher curls
alt dumbbell curls
reverse curls
barbell wrist curls
behind-back wrist curls

-friday-
-Shoulders/traps-
arnold press
military press
one arm cross cable laterals(cable running behind back)
front dumbbell raises
bentover dumbbell laterals
upright rows
dumbbell shrugs

-Saturday-
-Legs-
squats
leg press
lunges
leg extensions
leg curls
Dumbbell calf raises

-Sunday-
eat
sleep

[Masko AA]

If your starting rep range is 12, your last set should be at least 6-8.

Alot of those exercises are no good for low reps like delts or chest flys.

Personally I think you workout to many days in a row.... Try getting it in a 4 day split workout 2 days off 1 workout 2 off 1 and so forth.

[Masko AA]

Another thing you have lik 5 days full of upper body exercises...and 1 day of leg exercises...thats seriously screwed up if you think about it. Your legs make up a huge part of your body dont just think of the LEG itself as a mucle, look it like you look at your upper body the different parts like Biceps, Chest, Triceps on upper body compared to Hamstrings, Calves, Quads on lower body see my point..

[Thomas_Rivera]

I would do something like this

1: Arms and chest
2: Legs (thighs, hams and calves)
3: delts and traps
4: Back and abs

Put a rest in between wherever you feel you need it and do abs once every three or four days. You need hamstring curls, more calf work probably.

You'll be able to tell when your over training. If you can't perform at the same level week to week, you'r overtraining.

[YM123]

i believe you are doing way too much on back day and deadlifts at the end of the workout isn't the best way to go. Id do something like this

Deadlift 5x5
Lat pulldown/Chins 3x10
Bent-Over Row 3x10
Dumbel Row 3x10

Just some advice, however i would definately put deadlifts at the start of the workout.

[chocomamey]

hi this is my first post...and regardless of low volume or high volume I remember in jay's cutler dvd "one step closer" that he said :

"THE KEY IS REAL TO CONTRACTION..PEOPLE SEEM TO WORRY ABOUT WEIGHT &REPS WHATEVER..I DONT COUNT REPS ..I DONT CARE ABOUT THE WEIGHT..JUST FOCUS ON CONTRACTION OK ..."

[GMC5.3]

this sounds right

Just some advice, however i would definately put deadlifts at the start of the workout.[/quote]

[IronWarrior-07]

Originally Posted by HeavyWeightKiller

I was wonderin what you guys thought of my trainin routine ive been using it for some time now every exercise is 4 sets rep wise i start out from 12 and work my way to 4 or 2 and the body part i just work would be sore for a couple days. i just wanted to know if you guys think im over training or keep with it.

-monday-
-Chest-
flat benchpress
incline benchpress
dumbbell benchpress
flat dumbell fly
dips
straight-arm pullovers
Rope pulls

-tuesday-
-Back/Abs-
wide-grip chinups
close-grip chinups
barbell bentover row
dumbell bentover row
t-bar row
deadlifts
roman chairs
revers crunches


-wednesday-
-triceps-
seated tri press
lying dumbbell extensions
dumbbell kickbacks
one arm triceps extensions
tri pulldowns
close-grip dips

-thursday-
-Biceps-
standing curlbar curl
preacher curls
alt dumbbell curls
reverse curls
barbell wrist curls
behind-back wrist curls

-friday-
-Shoulders/traps-
arnold press
military press
one arm cross cable laterals(cable running behind back)
front dumbbell raises
bentover dumbbell laterals
upright rows
dumbbell shrugs

-Saturday-
-Legs-
squats
leg press
lunges
leg extensions
leg curls
Dumbbell calf raises

-Sunday-
eat
sleep

Yeah bud your overtraining i'd stay with more rest over more days in the game. let your body have more time to rejuvinate. trust me it works wonders, for most at least unless your on roids.

[IronWarrior-07]

Originally Posted by chocomamey

hi this is my first post...and regardless of low volume or high volume I remember in jay's cutler dvd "one step closer" that he said :

"THE KEY IS REAL TO CONTRACTION..PEOPLE SEEM TO WORRY ABOUT WEIGHT &REPS WHATEVER..I DONT COUNT REPS ..I DONT CARE ABOUT THE WEIGHT..JUST FOCUS ON CONTRACTION OK ..."

Nice first post.I agree that it all depends how your body feels that day and if you train it to hard when it needed the rest then you might hurt yourself or get sick.

[bmf mike]

iv been lifting weights since 05 after i came out of a diabetic coma,at the time my weight was in the 400's now im in 355 zone.since i started working out iv noticed that one arm is growing and the other is a little behind.is that normal or am i deformed..........well try anything

[Masko AA]

You might of just had an injury in the one arm like a partial tear in the bicep or tricep which would make one arm bigger than the other. I've partially torn both my biceps and didnt need surgery.