[powerhouse21]

Hey guys id like you to take a look at my workout split/routine. Is this too much?

Mon-chest/delts
Tues-cardio
Wed-Back/bi/tri
Thur-cardio
Fri-light chest and shoulders
Sat-cardio/off day
Sun-cardio/off day (if i feel like going or not)


as far as the sets and reps

mon- flat bench- 3-4 sets 5-8 reps
db flyes 3 sets
pec dec machine 3 sets
decline bench 3-4 sets
flat db press
dips 3 sets
front and side db raises 3 sets of each

wed- back, bi's, tri's
4 sets standing ez curl
3 sets standing db curl
3 sets lat pulldown
3 sets T-bar rows
3 sets reverse ez bar curl(forearm)
3 sets shrugs


Fri basically same lifts just with lighter weight

Sat- i like to do biceps a little on sat also as im i feel they are lagging in comparison to my tri's/shoulders.


it seems like a lot of sets to do but up until now i have been making ok gains. Im open for opinions though so throw em out there!

[dlew308]

No legs???
You should be able to feel you're overtraining, then when you do, lower the set total down some.

[thesinner]

The barage of things I'm about to say is a lot like Nyquil: It might be tough to swallow, but you'll feel a lot better once you did. Here goes:


1) No Legs day?
2) You're overtraining your chest and shoulders if you're training high volume twice per week.
3) Friday is a "lighter day"? Sorry, but if I know I'm gonna half-ass it at the gym that day, I simply don't go.
4) You're doing 10 sets of biceps exercises, and 6 sets of back exercises (which also stimulate the biceps), and then you feel the need to train biceps Saturday morning? You're doing more to your biceps than I do when I'm on a steroids cycle.
5) There are two exercises which I feel must be in every bodybuilding routine (in some form or another): Deadlifts and Squats. You're getup is lacking both of these.
6) Lateral raises a la carte WILL NOT give you the shoulders you want. I strongly suggest some more compound motions such as some form of shoulder press and upright rows (practicing proper form).
7) You don't have any triceps exercises listed on Back/bi's/tri's day.
8) IMO you use too many isolation moves, and not enough compound exercises.

With all this being said, I would recommend changing you're split to something like this: M=Chest/Tri's , W=Back/Bi's, F=Legs/Delts. Here's an example of some sh*t you can do. Try starting out a this lower volume, and if you feel you can increase volume, have at it.

Monday:
Incline bench (dumbbells or barbell): 3 sets
Weighted dips or Decline Bench: 3 sets
Flyes or Pec Deck: 3 sets
Triceps Cable Pushdown (with elbows flared): 3 sets
Skull Crushers: 3 sets

Wednesday:
Deadlift: 3 sets
T-Bar Row or barbell row: 3 sets
Lat-Pulldown: 3 sets
Barbell Curls: 3 sets
Seated Hammer Curls: 3 sets

Friday:
Squats: 3 sets
Stiff-legged Deadlift: 3 sets
Lunges: 3 sets
Shoulder Press: 3 sets
Upright Row: 3 sets
Side Laterals: 3 sets

[powerhouse21]

Originally Posted by thesinner

The barage of things I'm about to say is a lot like Nyquil: It might be tough to swallow, but you'll feel a lot better once you did. Here goes:


1) No Legs day?
2) You're overtraining your chest and shoulders if you're training high volume twice per week.
3) Friday is a "lighter day"? Sorry, but if I know I'm gonna half-ass it at the gym that day, I simply don't go.
4) You're doing 10 sets of biceps exercises, and 6 sets of back exercises (which also stimulate the biceps), and then you feel the need to train biceps Saturday morning? You're doing more to your biceps than I do when I'm on a steroids cycle.
5) There are two exercises which I feel must be in every bodybuilding routine (in some form or another): Deadlifts and Squats. You're getup is lacking both of these.
6) Lateral raises a la carte WILL NOT give you the shoulders you want. I strongly suggest some more compound motions such as some form of shoulder press and upright rows (practicing proper form).
7) You don't have any triceps exercises listed on Back/bi's/tri's day.
8) IMO you use too many isolation moves, and not enough compound exercises.

With all this being said, I would recommend changing you're split to something like this: M=Chest/Tri's , W=Back/Bi's, F=Legs/Delts. Here's an example of some sh*t you can do. Try starting out a this lower volume, and if you feel you can increase volume, have at it.

Monday:
Incline bench (dumbbells or barbell): 3 sets
Weighted dips or Decline Bench: 3 sets
Flyes or Pec Deck: 3 sets
Triceps Cable Pushdown (with elbows flared): 3 sets
Skull Crushers: 3 sets

Wednesday:
Deadlift: 3 sets
T-Bar Row or barbell row: 3 sets
Lat-Pulldown: 3 sets
Barbell Curls: 3 sets
Seated Hammer Curls: 3 sets

Friday:
Squats: 3 sets
Stiff-legged Deadlift: 3 sets
Lunges: 3 sets
Shoulder Press: 3 sets
Upright Row: 3 sets
Side Laterals: 3 sets

i normally do squats on monday's but the past couple of weeks ive been lazy and just havent done them. I did deadlifts all through hs and got pretty good at it (425) but still hated doing them so i quit once i got out. Im sorry for the lack of info, i did this this morning in a rush so i left out some exercises..(military press, squat...) but i see it is still too much training. Im going to switch it up and take out about half of what i do each day and see where that takes me. And when you do deads do you use a straight bar or the a hex-bar. Ive used both, just curious which you prefer.

[thesinner]

I've never used the hex bar.

If you deadlifts on back days, I would recommend the straight bar, as the hex bar will work more of your legs.

[powerhouse21]

just an update here. Since my last post ive been knocked down the bicep workouts to 3 exercises as well as for the chest. I was actually stronger today than i have been, i think because of 2 things. 1. im not overtraining like i was before (common sense) and 2. I took yesterday off which i normally dont do.

[dlew308]

right on!

[PHWSSJ]

Originally Posted by thesinner

I've never used the hex bar.

If you deadlifts on back days, I would recommend the straight bar, as the hex bar will work more of your legs.

yup.

there is nothing like deads with the straight bar!

if i could pick three exercises to do.. it would be deads, pushups, and sprints.


bro.. you need to do legs! believe it or not, thats where your power comes from!

[PHWSSJ]

Originally Posted by powerhouse21

just an update here. Since my last post ive been knocked down the bicep workouts to 3 exercises as well as for the chest. I was actually stronger today than i have been, i think because of 2 things. 1. im not overtraining like i was before (common sense) and 2. I took yesterday off which i normally dont do.

uhhh.. yu gonna put a leg day in your routine or do i have to go to your gym and make you do some squats, lunges, sprints, and legpress dropsets!!!!

[dlew308]

Originally Posted by PHWSSJ

uhhh.. yu gonna put a leg day in your routine or do i have to go to your gym and make you do some squats, lunges, sprints, and legpress dropsets!!!!

o dang....................i'm hurting imagining all that

[PHWSSJ]

Originally Posted by dlew308

o dang....................i'm hurting imagining all that

well he's gota catch up!!!!

[dlew308]

Originally Posted by PHWSSJ

well he's gota catch up!!!!

yup and boy will he pay for it

[powerhouse21]

yeah i did squats today. 135 warmup x10, 225x8 276x6 315x4...not bad considering i havent done them for a while. Like i said when i was in hs i did squats, deads and cleans every week and my total body strength was higher than now so im looking forward to getting back into it.

[powerhouse21]

Originally Posted by dlew308

yup and boy will he pay for it

yeah, i could barely walk outta the gym after those squats....did some lunges too.

[PHWSSJ]

Originally Posted by dlew308

yup and boy will he pay for it

MUAH AHHH HAA HAAA (evil laughter)!!!!!! YESSS SIR!!!!!!

[SteelEntity]

Squats... insanely important. Don't guess on formwork... look it up.. unless you want a hurniated disc. As all the big boys say- what seperates the men from the boys is the squat cage.


Git'r'dun