Am I doing too much?

**dfauteux** · 05-01-2005, 06:14 AM

I lifted for about 5 years when I was younger then took 6 years off because i lost motivation, but now it has been a year and a half that I have been back and wondering if my work out is ok. I am by now means genetically gifted but I am not trying to weight 250 either. I am 5 foot 10 and weigh about 180. My goal weight is about 190. I work out 4 times per week, same days always. Monday, Wednesday, Friday, Saturday.
Week 1:
Monday
Chest: Bench Press 1x10, 3x8, Incline DB same thing, Flies 3x10
Shoulders: Dumbbell presses 4x8, lateral raises 3x10, shrugs 3x12
Triceps: lying ez bar extensions 3x8, dips 3x whatever I can do

Wednesday:
Back: bent over rows 3x8, close grip chin ups 3x failure, goodmornings
biceps : dumbell curls 3x10, barbell preacher curls 3x10

Friday:
Chest: db bench presses 1x10, 3x8, barbell incline 3x8, peck deck 3x12
Shoulders: Military press 3x8, reverse laterals 3x12, upright rows 3x10
Triceps: Close grip bench presses 2x8, 2x6, kickbacks 3x10

Saturday:
Legs : Squats 1x12, 1x10, 3x8, 1x6
Leg extensions 3x12
Leg curls 3x10
Calf raises 4x12

So one week I work my chest day twice and my back and arm day only once, and the next week it is opposite and I change up the day a bit.

I will do wide grip pulldowns for back, with seated rows, then dead lift.
and arms will be barbell curls then 21's with dumbells.

Do you think I should drop a couple things or split the days up a bit more to work out everything just once a week? I like working out legs on the weekend because I am more rested because I dont work and leg days are the hardest.

Thank you for any info.

**Machher** · 05-01-2005, 09:28 AM

alright well yes.

train each muscle either once a week or atleast once every fourth day. If you want to train more often then you must considerably lower the volume. If you wish to train once a week then a maximum of 8-10 sets should be reached per bodypart.

Count all the synergists too...
Chest, shoulder both use triceps... so careful fatiguing the triceps before you actually work them.

So for triceps you are doing about 27 sets... Thats a bit too much.

if you are doing volume training id suggest doing about 3 warmup / weight acclimation sets (never warmup the same body part twice, although it looks like you dont). then 4X8-12 rep sets (2 sets on each exercise).

peck deck is a waste of time. Focus on compound movements. How about some lower back exercises too?

Im assume leg curls = hamstring curls?

instead of leg extensions do some leg press.

Traps dont count as shoulders...so give them an extra section by themselves (shrugs).

**dfauteux** · 05-01-2005, 10:50 AM

I thought I was doing lower back with good mornings and deadlifts, what other exercises do you reccomend? Maybe I should split up everything a little more? Like on Tuesday do chest and shoulders, Thursday , back and abs, Friday biceps and triceps and Saturday Legs? Leg presses are out, I work out at home and I have no leg press machine yet. I am hoping one day to get one though. What if I lose the extensions and do lunges instead?

**Machher** · 05-01-2005, 11:10 AM

my bad i didnt see the deadlifts...

Heres my suggestion:

mon
back (upper)
chest
shoulders
traps

wed
biceps
triceps
forearms

fri
legs
lower back

if you really want to do 4 days

split monday up into 2 days (one for upper back and one for chest and shoulders)

let me know if u need further help

**dfauteux** · 05-01-2005, 12:32 PM

I like the way it looks, but like you mentioned I would like to do 4 days a week, so I will split up Monday into 2 days, and move legs to Saturday because I prefer to do my legs when I am more rested up.
The only question left is what is the optimial numbers of sets per body part? and what rep scheme is best for building a bit of size?

Again I appreciate all the help and starting Monday I am switching up my program to the way it is mentioned with the 4th day added.

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