This is my Overload routine
basicly i've formed this routine to do a full body work out in two days. Take one day off just for cardio in between then start agian. What do you guys think.
Day 1
cardio- 5 min warm-up
chest
triceps
hamstrings
shoulders
4arms
abs
cardio-45 minutes
stretching- 10 minutes
Day 2
cardio- 5 min warm-up
back
biceps
trapezius
quadriceps
calves
abs
cardio-45 minutes
stretching- 10 minutes
Day 3
Cardio 60 minutes and abs Hard Time.
Day 4
Repeat day 1
Day 5
Repeat day 2
Day 6
repeat day 3
excersized for those days look like
Day 1
flat bench straight bar , 3 , 10 to 15
incline bench straight bar ,3 ,10 to 12
db flys , 3 , 12 to 15
peck deck , 2 , 15 to 20
triceps
dips , 3 ,10
overhead db extensions , 2 ,12
cable pushdowns close grip , 3 15
hamstrings
straight legged dead lifts , 3 , 12
lying leg curl , 2 , 15
seated leg curl ,2 ,15 to 20
shoulders
shoulder press behind head straight bar ,3 ,8
side db raises , 2 ,12
reverse peck deck , 2 , 12 to 17
forearms
straight bar wrist curls ,4 ,12 to 20
abdominals
hanging leg lifts , 3 , 30+
bicycle kick crunch , 2 ,50+
crunch- feet off ground in air , 2 , 50+
Day 2
back
barbell deadlifts , 4 ,8
lat pulldown- wide grip ,3 ,10 to 12
seated lat row , 3 ,12 to 15
biceps
straightbar curls , 4 ,10
preacher curls- ex curl bar , 3 , 10 to 12
alternating supinating db curls , 3 , 15
quadriceps
squats , 4 , 10
incline leg press , 4 ,12 to 15
seated leg extension , 3 , 15 to 20
calves
standing calf raises , 4 , 15 to 20
seated calf raises , 3 , 15 to 20
abdominals
hanging leg lifts , 3 , 30+
bicycle kick crunch , 2 ,50+
crunch- feet off ground in air , 2 , 50+
Posted by: P-funk
what are you trying to acomplish with this? It looks like a lot of work to be doing so frequently.
Posted by: darkt
im aiming for Size and mass,
Posted by: squanto
45 minutes of cardio + weight lifting seems a bit excessive, especially if your goal is mass. How long are your workouts, 3 hours? Try to keep it under an hour if possible.
I would either drastically reduce the number of sets you're doing, or split the workouts into 4 different days. You are setting yourself up for injury with this routine.
Posted by: Biggzy
It seems like you are overtraining.
I had the same problem as you. I really wanted to gain mass, and still do, so I was doing each muscle twice a week. I did some research and from what I've gathered the 3 most important things for muscles are...
Training
Resting
Eating
You aren't giving your muscles enough time to grow. I would try and do each muscle just once a week. "muscles grow at rest, not in the gym."
Posted by: darkt
should i split out my workouts though a 4 day period with cardio the 3rd n 6th day then take day 7off and start once again on day the next week.
Posted by: CowPimp
Quote:
Originally Posted by P-funk
what are you trying to acomplish with this? It looks like a lot of work to be doing so frequently.
Agreed. This routine looks more like a high volume phase, which should mean decreased frequency to balance it out. The level of volume you use is more like what is normally done with a split routine where each body part is targeted once per week, at least with a lot of the body parts.
As a side note, I think trying to split up quadriceps and hamstrings into different days is only a good choice with a split where low frequency is used. This is because there is a massive crossover of the usage of muscles in compound leg lifts. For example, squats require quite a lot from your hamstrings and glutes. Squats are not a quad exercise. The squat is a compound leg exercise that stimulates both knee and hip extensors to a large degree. If you want to hit body parts twice per week, then I suggest an upper-lower split.
Try reworking the routine but including 9-12 sets throughout the entire week for each major body part. We'll go from there.
