Please critique this routine

eidolon · 09-04-2003, 10:01 AM

Hi eveyone, new guy posting

I've been given a routine that trains chest, shoulders, triceps on one day and legs, back, biceps on another. It was suggested that I use a one day on, one day off approach.
Here is a breakdown of the exercises:

Day 1: Chest Shoulders Triceps

Bench Press 4 x 5-8
Incline Dumbbell Press 3 x 6
Seated Dumbbell Press 3 x 8
Laying Tricep Extension 3 x 6
Seated Dumbbell Overhead Extension 3 x 8

Day 2: REST

Day 3: Legs Back Biceps

Squat 4 x 5-8
Leg Press 3 x 8
Barbell Row 3 x 6
Narrow Grip Pulldown 3 x 8
Barbell Curl 3 x 6
Incline Dumbbell Curl 3 x 8

Day 4: REST

Day 5: Chest Shoulders Triceps

Dumbbell Bench Press 4 x 8
Flat Dumbbell Fly 3 x 6
Seated Military Press 3 x 6
Dumbbell Side Raise 3 x 8
Close Grip Bench Press 3 x 6
Tricep Pushdown 3 x 8

Day 6: REST

DAY 7: Legs Back Biceps

Stiff Leg Deadlift 4 x 6
Deadlift 4 x 5-8
One Arm Dumbbell Row 3 x 6
Wide Grip Pulldown 3 x 8
Preacher Curl 3 x 6
Seated Dumbbell Curl 3 x 6

Day 8: REST

Repeat...

Rest between sets is 3 minutes.

My question is do you think this routine will result in overtraining? From what I'm reading on the forum muscle groups should only be worked once a week but here they are getting worked every 4 days. This was given to me by a personal trainer, though I work out at home and have all the equipment necessary to complete it. My goals are increased strength and muscle mass. Any opinions would be greatly appreciated.

Thanks

SolidToTheCORE · 09-08-2003, 02:52 PM

I dont feel like reading that much ... I get paid to design programs. But I don't recomment 3 minute rest periods .... 2 minutes tops .....

**Prince** · 09-08-2003, 03:27 PM

Are you a beginner? How long have you been working out?

eidolon · 09-08-2003, 03:52 PM

I've been working out off and on for a few years. Never more than a few months at a time, long breaks inbetween and always doing something different. I'm determined now to stay consistent. I guess I'd still be labeled a beginner. I will use the recommendation of 2 min max between sets. Thanks

Freeman · 09-08-2003, 04:06 PM

I like to separate pretty much all my bodyparts for their own specific days, excluding abs and calves. they go in with some other part. Also, I ALWAYS do legs all by themselves as I just could NOT do anything else after doing legs, or have a good leg workout if I did some other body part before doing them. just my opinion.

09-04-2003, 10:01 AM	#1
eidolon Registered User Join Date: Sep 2003 Posts: 12	Please critique this routine Hi eveyone, new guy posting I've been given a routine that trains chest, shoulders, triceps on one day and legs, back, biceps on another. It was suggested that I use a one day on, one day off approach. Here is a breakdown of the exercises: Day 1: Chest Shoulders Triceps Bench Press 4 x 5-8 Incline Dumbbell Press 3 x 6 Seated Dumbbell Press 3 x 8 Laying Tricep Extension 3 x 6 Seated Dumbbell Overhead Extension 3 x 8 Day 2: REST Day 3: Legs Back Biceps Squat 4 x 5-8 Leg Press 3 x 8 Barbell Row 3 x 6 Narrow Grip Pulldown 3 x 8 Barbell Curl 3 x 6 Incline Dumbbell Curl 3 x 8 Day 4: REST Day 5: Chest Shoulders Triceps Dumbbell Bench Press 4 x 8 Flat Dumbbell Fly 3 x 6 Seated Military Press 3 x 6 Dumbbell Side Raise 3 x 8 Close Grip Bench Press 3 x 6 Tricep Pushdown 3 x 8 Day 6: REST DAY 7: Legs Back Biceps Stiff Leg Deadlift 4 x 6 Deadlift 4 x 5-8 One Arm Dumbbell Row 3 x 6 Wide Grip Pulldown 3 x 8 Preacher Curl 3 x 6 Seated Dumbbell Curl 3 x 6 Day 8: REST Repeat... Rest between sets is 3 minutes. My question is do you think this routine will result in overtraining? From what I'm reading on the forum muscle groups should only be worked once a week but here they are getting worked every 4 days. This was given to me by a personal trainer, though I work out at home and have all the equipment necessary to complete it. My goals are increased strength and muscle mass. Any opinions would be greatly appreciated. Thanks
eidolon Registered User Join Date: Sep 2003 Posts: 12

09-08-2003, 02:52 PM	#2
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	I dont feel like reading that much ... I get paid to design programs. But I don't recomment 3 minute rest periods .... 2 minutes tops .....
	The Time is Now.

09-08-2003, 03:27 PM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 34,003 Blog Entries: 25 Photos: 320	Are you a beginner? How long have you been working out?
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System. Creatine Ethyl Ester HCL (CEE) On Sale $17.49 per bottle!

09-08-2003, 03:52 PM	#4
eidolon Registered User Join Date: Sep 2003 Posts: 12	I've been working out off and on for a few years. Never more than a few months at a time, long breaks inbetween and always doing something different. I'm determined now to stay consistent. I guess I'd still be labeled a beginner. I will use the recommendation of 2 min max between sets. Thanks
eidolon Registered User Join Date: Sep 2003 Posts: 12

09-08-2003, 04:06 PM	#5
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	I like to separate pretty much all my bodyparts for their own specific days, excluding abs and calves. they go in with some other part. Also, I ALWAYS do legs all by themselves as I just could NOT do anything else after doing legs, or have a good leg workout if I did some other body part before doing them. just my opinion.
	www.kingsburymusic.net

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode