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Advanced: Please help adjust overtraining schedule
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Posted by: gold
Can someone give feedback on the following self made workout scheme? It is way overtraining on the shoulders -I think-. If somebody who's an expert could adjust it would be great.
Age 27, height 5,8, Weight: 181 lbs, Arms: around 16 inch when pumped, much less day after,
The aim is a heavy focus on shoulders + arms
This is the aim:
http://forum.bodybuilding.com/attac...37&d=1114905662
This is where I am now (or 6 months ago, way better now)
http://server3.uploadit.org/files/Gold333-P1020017.JPG
3 days a week
Week 1:
Monday 21:30-23:00: (Shoulders)
3x 10 Pullups
3x 10 shrugs (70lbs)
3x 10-8-6 Shoulder side raises dumbells (22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder upward raises dumbells(35lbs, 39lbs, 48lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)
3x 10 shrugs (70lbs)
3x 10-8-6 Shoulder machine side raises (310lbs, 340lbs, 340bs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder Smith machine Behind Neck Press (66bs, 90lbs, 110lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)
When additional time; shoulders to failure using 17lbs dumbells.
Wednesday: 21:30-23:00Arms)
3x 10-8-6 Benchpress (88lbs, 110lbs, 132lbs)
3x 10-8-6 Chestpress (200lbs, 205lbs, 227 lbs)
3x 10-8-6 Incline press (88lbs, 110lbs, 132lbs)
3x 10-8-6 reclined dumbell lifts (30lbs, 35lbs, 40lbs)
3x 10-8-6 standing cable triceps (33lbs, 40lbs, 40lbs)
3x 10-8-6 sitting bicep machine (150lbs, 150lbs, 163lbs)
3x 10-8-6 sitting tricep machine (132lbs, 132lbs, 140lbs)
3x 21 EZBar Twenty-one Biceps (60lbs)
3x 10-8-6 Sitting behind head tricep lifts dumbells (17lbs, 22lbs, 26lbs)
20 secs "Steeringwheel" using round 44lbs plate weight.
When additional time; arms to failure using 17lbs dumbbells.
Friday 21:30-23:00: (Shoulders)
3x 10 Pullups
3x 10 shrugs (70lbs)
3x 10-8-6 Shoulder side raises dumbells (22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder upward raises dumbells(35lbs, 39lbs, 48lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)
3x 10 shrugs (70lbs)
3x 10-8-6 Shoulder machine side raises (310lbs, 340lbs, 340bs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder Smith machine Behind Neck Press (66bs, 90lbs, 110lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)
When additional time; shoulders to failure using 17lbs dumbells.
Week 2:
Mon: Arms, Wed: Shoulders, Fri: Arms
Week 3:
Mon: Shoulders, Wed: Arms, Fri: Shoulders
Etc, etc
Supplements:
EAS Simply Protein Shake.
Noting else.
I know this is heavily focused on arms & shoulders but this is what I want. I know there's no legs, etc.
But what do you guys think?
Please any suggestions? optimisations?
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