m1cr0ch1p.ms
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Hi everyone
Im trying to add lean mass and been wondering if im over training
Monday- back bis , and abs
Pull ups 4x15
Bent over rolls 4x10-12
Seated rolls 4x10-12
Barbell curls 4x10-12
Ez bar curl 3x10-12
Hammer curls 3x10-12
Tuesday chest shoulders tri
Db flat press 4x8-10
Db inclined press 4x8-10
Decline flies 3x12
Side lateral 4x12
Front lateral 4x12
Rear lateral 3x12
Cable push downs 4x10-12
Vbar pull down 4x12
Rope 3x12
Wed- off
Thursday back, bi's and, abs
Dead lift 5x10
Single are roll 3x12
Lat pull down 4x 10-12
Reverse bb curl 4x10-12
Reverse ez bar curl 3x12
Concentration curls 3x15
Fri- shoulders chest and tri
Barbell press 4x10-12
Dumbell press 4x10- 12
Rear 3x12
Flat flies 3x12
Incline flies 3x12
Decline db press 4x10-12
Reverse skull crushers 4x10-12
Push downs 3x12
Dips 3x15
Sat legs 30 min cardio
Open for advise.( I have been lifting since ive been 15 when I got dinose w/ pre diabetes nc I was overweight im currently 194 (was 285) now im 24 and cant gain anything)
Im trying to add lean mass and been wondering if im over training
Monday- back bis , and abs
Pull ups 4x15
Bent over rolls 4x10-12
Seated rolls 4x10-12
Barbell curls 4x10-12
Ez bar curl 3x10-12
Hammer curls 3x10-12
Tuesday chest shoulders tri
Db flat press 4x8-10
Db inclined press 4x8-10
Decline flies 3x12
Side lateral 4x12
Front lateral 4x12
Rear lateral 3x12
Cable push downs 4x10-12
Vbar pull down 4x12
Rope 3x12
Wed- off
Thursday back, bi's and, abs
Dead lift 5x10
Single are roll 3x12
Lat pull down 4x 10-12
Reverse bb curl 4x10-12
Reverse ez bar curl 3x12
Concentration curls 3x15
Fri- shoulders chest and tri
Barbell press 4x10-12
Dumbell press 4x10- 12
Rear 3x12
Flat flies 3x12
Incline flies 3x12
Decline db press 4x10-12
Reverse skull crushers 4x10-12
Push downs 3x12
Dips 3x15
Sat legs 30 min cardio
Open for advise.( I have been lifting since ive been 15 when I got dinose w/ pre diabetes nc I was overweight im currently 194 (was 285) now im 24 and cant gain anything)