frankm007

i've been using a 3 day split for a very long time... and i decided to give a 5 day split a try... this is what it looks like:

ROUTINE 1 (5 DAY SPLIT) from MAXOT
*
MONDAY
Chest
- Flat Barbell Bench Press (3x4-6)
- Incline Dumbbell Press (2x4-6)
- Weighted Dips (1x4-6)
*
Triceps
- Lying Tricep Extensions (2x4-6)
- Overhead Dumbbell Extension (1x4-6)
- Cable Push Downs
*
TUESDAY
Legs
- Squats (3x4-6)
- Leg Press (2x4-6)
- Lunges (1x4-6)
- SLDL (2x4-6)
*
WEDNESDAY
Back
- Pull-ups (?x50)
- Bent Over Rows (2x4-6)
- Pull-downs (To the front) (1x4-6)
- Seated Cable Rows
- V-Bar Pull-downs
*
Biceps
- Straight Bar Curls (2x4-6)
- Standing Dumbbell Curls
*
THURSDAY
Shoulders
- Dumbbell Press (3x4-6)
- Side Lateral Dumbbell Raises (3x4-6)
- Seated Rear Lateral Raises (2x4-6)
*
Traps
- Barbell Shrugs (2x4-6)
*
FRIDAY
Abs
- Cable Crunches (2x10-12)
- Weighted Leg Raises (2x10-12)
- Weighted Crunches
*
Calves
- Standing Calf Raises (2x4-6)
- Seated Calf Raises
*
Forearms
- Seated Barbell Wrist Curls (2x6-8)
- Reverse EZbar Wrist Curls

my main concern is overtraining and effectiveness... any comments?

crowman

No one can really tell you if you are overtraining just by looking at your program, but this does not at all look like you are overtraining. The split looks good my only recommendation would be to maybe increase the sets and definetly the reps you do, especially on squats.

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-Crowman
MASS ABOVE ALL