yaston
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Hi, I just want to know if what I'm doing is considered overtraing.
I do a four day split.
Monday is Shoulder/Back
barbell military press 4X8-10
dumbell military press 4X8-10
dumbell lateral raises 2X10-12
dumbell forward raises 2X10-12
shrugs 3X20
wide grip lat pulls 4X8-10
narrow grip lat pulls 4X8-10
seated rows 4X8-10
one arm rows 3X8
Tuesday legs
leg press 4X10-12
leg extensions 4X10-12
seated calf machine 4X10-12
leg curls 4X10-12
weds day off
Thursday Chest
Bench press 4X8-10
incline dumbell press 4X8-10
decline bench press 4X8-10
machine fly 2X10
cable crossovers 3X10
Friday bics amd trips
press downs 4X8-10
Triceps complex which consists of french curs an dumbell kick backs at 3X8
rope pull down 4X8-10
bar curls 4X8-10
dumbbel alternate curls 4X8-10
incline dumbell curls 4X8-10
preacher curls 3X8-10
sat and sunday off.
I do cardio 5-6 days a week for 20 mins and I work my abs every other day.
my diets is a 55/35/10 ratio
which each day i get at leat 290g of protein 240 of carbs and get most of my fats from flax seed and olive oil
my Current weight right now is 200lbs at 5'8.
ANY input or advice would help thanks
I do a four day split.
Monday is Shoulder/Back
barbell military press 4X8-10
dumbell military press 4X8-10
dumbell lateral raises 2X10-12
dumbell forward raises 2X10-12
shrugs 3X20
wide grip lat pulls 4X8-10
narrow grip lat pulls 4X8-10
seated rows 4X8-10
one arm rows 3X8
Tuesday legs
leg press 4X10-12
leg extensions 4X10-12
seated calf machine 4X10-12
leg curls 4X10-12
weds day off
Thursday Chest
Bench press 4X8-10
incline dumbell press 4X8-10
decline bench press 4X8-10
machine fly 2X10
cable crossovers 3X10
Friday bics amd trips
press downs 4X8-10
Triceps complex which consists of french curs an dumbell kick backs at 3X8
rope pull down 4X8-10
bar curls 4X8-10
dumbbel alternate curls 4X8-10
incline dumbell curls 4X8-10
preacher curls 3X8-10
sat and sunday off.
I do cardio 5-6 days a week for 20 mins and I work my abs every other day.
my diets is a 55/35/10 ratio
which each day i get at leat 290g of protein 240 of carbs and get most of my fats from flax seed and olive oil
my Current weight right now is 200lbs at 5'8.
ANY input or advice would help thanks
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