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Can you guys help me with my routine.

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  1. 02-13-2002, 11:13 AM #1
    CJMAJOR
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    Can you guys help me with my routine.

    I done this routine for about a month. I think i am overtraining cause my body is going downhill instead of uphill. I dont have as much energy or and i am not making many gains. Here it is.

    Monday-Chest
    Bench-3 sets 8-10 reps
    Flat Dumbell Press 3 sets 8-10 reps
    Flat Fly-3 sets 8-10 reps
    Incline Dumbell-3 sets 8-10 reps
    Incline fly-3 sets 8-10 reps
    Fly machine-2 sets 8-10 reps

    Tuesday-Biceps
    Preacher curl Machine 3 sets 8-10 reps
    Wide grip curls- 3 sets 8-10 reps
    Hammer curls 3 sets 8-10 reps
    Incline Curls 3 sets 8-10 reps
    Alternate DB curls 3 sets 8-10 reps

    Wednesday-Rest or a little cardio

    Thursday Triceps
    Tri Extension machine 3 sets 8-10 reps
    Dips 3 set 10-15 reps
    Tri pulldown 3 sets 8-10 reps
    Overhead extension 3 sets 8-10 reps

    Friday- Legs
    Leg extension 3 sets 8-10 reps
    Leg Curl 3 sets 8-10 rep
    Leg Press 3 sets 8-10 reps
    Calve raise 3 sets 8-10 reps

    Saturday Back and shoulders
    Sitting rows-3 sets 8-10 reps
    Lowerback pull-ups 3 sets 8-10 reps
    Pull ups 3 sets 8-10 reps
    Shrugs 3 sets 8-10 reps
    Shoulder press 3 sets 8-10 reps

    Sunday-Rest

    I weigh 185 and i take at least 185 grms of protein a day. I was taking 10 grms of creatine on workout days with 75 grms of dextrose but I moved that back to just 5 grms of creatine before my workout. I also take a good multivitamin. I take glutamine with my protein shake and I take some BCAA amino acid pills 3 times a day. Is this overtraining and if so can you guys help me with a new workout cause I have done this one for a month now. I want to gain mass and strength both. I try to get at least 8 hrs of sleep a night. Thanks for your help.
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  3. 02-13-2002, 11:30 AM #2
    CJMAJOR
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    If I need to cut it down what excercises should I do on the sameday and should I rest one day between workout days?
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  4. 02-13-2002, 11:49 AM #3
    Scotty the Body
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    I would go with a 3 to 4 day split:

    Monday Chest/shoulder
    Tuesday Legs/abs
    Thursday Bi's/tri's
    Friday Back

    or

    Monday Chest/tri's/shoulders
    Wednesday Legs/abs
    Friday Back/bi's

    For large muscle groups like Back/chest/legs pick 3-4 exercises for around 12 total sets and for small like Arms shoulders go with 2-3 exercises for no more than 6-9 total sets.
    Cool
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  5. 02-13-2002, 12:12 PM #4
    CJMAJOR
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    Thanks scotty you really helped me out. With this other workout I was doing I gained both stregnth and muscle but now I guess my body was exhausted so that is why i wasnt gaining. But thanks for your help.
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  6. 02-13-2002, 12:43 PM #5
    Scotty the Body
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    Glad to help, Gopro is the expert here so if you need some good routine splits do a search under his name.
    Cool
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  7. 02-13-2002, 01:54 PM #6
    IronFist
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    Hey bro im no expert but i would keep it short and intense...i had a similar workout to what you posted....cut back and keep it intense..and eat like an crazed animal...this is what i would recommend...

    chest..flat, incline presses, flyes or pullovers..
    back..chins, barbell row, t-bar, pull down, and goodmornings
    legs....Squats, deadlifts, legpress, leg extension, leg curls...
    bi's...barbell curl, preacher, and hammer curls
    tris...close grip bench, skull crushers, and kick backs...
    shoulders...arnold press, military press...
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  8. 02-13-2002, 03:32 PM #7
    CJMAJOR
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    thanks guys for your help!!
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  9. 02-13-2002, 10:53 PM #8
    seyone
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    your workload is a bit high.
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  10. 02-14-2002, 10:18 AM #9
    oldfart
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    I second Scotty's second routine ( M-W-F).

    of
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  11. 02-18-2002, 09:47 AM #10
    bubbasr
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    Keep up the hard work, here is my workout routine
    Bi,s and Tri,s
    rest
    Chest
    rest
    Shoulders
    rest
    Leg,s
    rest
    Back
    rest
    During each workout I end with situps,once a week I do alot of abs to finish my routine. I do alot of reading of magazines and change what I am doing to keep the workout fresh so my muscles
    don,t get used to the same routines.
    "Got MILK"
    Where's Your Mustache LOL
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  12. 02-20-2002, 07:25 AM #11
    pumpit
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    to keep the gains coming take a longer brake between cycles it helped me get through that blasted plateu!
    The harder you try the tougher you will be!
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