Routine too much?

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    Routine too much?


    Day 1 Chest -
    Db press 4 x 7-12 reps 55-110 lbs
    Incline hammer 2 x 8-10 reps 2-3 plates
    Wide hammer 2 x 7-10 3-4 plates
    Flyes 2 x 15-17
    Triceps-
    Rope pulldown 2 x 10-14
    Overhead 1 x 12

    Day 2 Back-
    Lat pulldown straight bar 4 x 8-15 110-240 lbs
    T bar rows( wide grip) 3 x 12-15 3-5 plates
    Close grip row 2 x 10-12 200-240 lbs
    Lat pushdown superset with lat push downs 2 x 12-15 each
    Biceps-
    Alternate db curl 3 x 10-12 35-50 lbs
    Hammer curl 2 x 10-12 50-60 lbs

    Day 3 Shoulders-
    Machine shoulder press 4 x 10-15
    Side raises db 3x 8-12 20-35 lbs
    Front raise 2 x 10 30-40 lbs
    Rear flyes 2 x 10-12 35-45 lbs
    Shrugs 4 x 15-20 2-5 plates ( shrug machine)

    Day 4 Legs-
    front squat 4 x 10-15 135- 225
    Hex shape deadlift 3 x 10-15 135- 315
    Lunges 2 x 12 135
    Leg extensions 3 x 12-15
    Leg curls 3 x 12-15
    Standing calf machine 3 x 12-20 200-450 lbs
    Donkey calf machine 3 x 12-15 220- 500 lbs

    Day 5 Triceps-
    Close grip bench 4 x 8-15 135-275 lbs
    Dip machine 3 x 10-12 200-260 lbs
    Rope pulldowns 2 x 12-15
    Overhead extension dumbells 2 x 10-12 70-90 lbs
    Incline hammer 2 x 12-15 2-2.5 plates
    Flyes 2 x 15

    Day 6 Biceps-
    Preacher curl 4 x 8-12 65-105 lbs
    Alternate db curls 3 x 8-12 35-50 lbs
    Hammer curl 2 x 6-8 55-65 lbs
    Concentration one arm preacher curl 3 x 10-12
    Lat pulldown 3 x 10-15 130-200 lbs
    Close grip row 2 x 12-15 180-190 lbs

    Day 7 off and another day if needed Is this too much work for all natural? Thanks for help or suggestions

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    Yup.

    Your biceps and triceps are such a small muscle compared to your back/chest/legs....there's no need to devote an entire day for them individually.

    6 days a week, as a natural, may not be beneficial, especially 6 days straight. Break it up some and give yourself some off to rest, grow, and recover. IMO, 4-5x a week max.
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    I guess I should have stated its a six week program for me, as I feel my arms are a lagging body part. Also I tend to flatten out too much if I only work out a body part once a week, any suggestions for twice a week body parts but better volume for natural. Little side note if it helps at all I'm 6'3" 240 lbs 28 yrs old and eat between 4500-5000 calories a day, lots of whole foods
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    Upper/Lower/Upper/Lower

    ^4x a week, each group of muscles is trained 2x a week. That + Days off + Food= Growth

    Or look up Layne Norton's PHAT template
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    Once I went from a 5 day a week to an upper/lower split then things really took off. I was able to ride that routine for 16 weeks before stalling. The key to the split is that you are not doing the exact same thing for both upper days nor lower days. For instance just looking at chest, if I incline bb, cable incline fly, and dip on monday then I will flat bb, db fly, hammer press on thursday. There are other parts I hit as well but this is an example.
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    Quote Originally Posted by Sean1332 View Post
    Upper/Lower/Upper/Lower

    ^4x a week, each group of muscles is trained 2x a week. That + Days off + Food= Growth

    Or look up Layne Norton's PHAT template
    I just do upper lower back to back 6 days a week and if I'm feelin fine ill void out the rest day and keep going. Low volume is key. Stimulate protein synthesis as much as possible, limiting recovery time.
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    It depends on the person. For one person that could be way to much volume and lead to overtraining/under recovering whatever you want to call it, but for another it could be a walk in the park. I train more volume than that and recover just fine, it's all on a person to person basis there is no one size fits all.
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    Quote Originally Posted by bigintensions View Post
    It depends on the person. For one person that could be way to much volume and lead to overtraining/under recovering whatever you want to call it, but for another it could be a walk in the park. I train more volume than that and recover just fine, it's all on a person to person basis there is no one size fits all.
    While it is true that some trainees can benefit from differing volumes frequencies etc. limb lengths and body size can come into play too. A guy who is 6'3" is moving weight farther thru an ROM with every rep that a shorter limbed guy is. Just something to keep in mind.

    As far as the layout/set up!?, IMO there are better setups that would work the entire body better and more frequent with less single day overreaching and again for the "vast majority of lifters" (and especially less advanced men), if they set their sites on working the big 5-7 compound lifts and only doing a few iso moves afterwards would benefit better. It is not that it is too much, it is more too much on one body part for one day and then waiting 7 days to train again those body parts when most everyone can train the biggest musculature of the body 2-3 times per week, especially if they are novices and or intermeds, since the weights they are most likely handling, does not require a huge amount (7 days) of recovery.
    After 4-5 or so work sets for a body part ie: chest, and that days inroad is most likely plenty (especially for a natural lifter) where you could then train the shoulders and arms in that same W/O. then hitting them again in day 2-3 days. You get more training in over the week and less overtraining for a specific day.

    Depending on ones goals, I might do a more proven 5x5ish type W/O.
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