gmenfan40

ok this is my workout routine,

Chest, Back and Lat Day ( Monday and Thursday )



Chest
Flat Bench Press: 2 x 5
Incline Dumbbell Press: 2 x 5
Dips: 2 x 5

Incline Bench Press: 2 x 5
Dips: 2 x 5
Flat Dumbbell Press: 2 x 5



Incline Dumbbell Press: 2 x 5
Dips: 2 x 5
Flat Dumbbell Press: 1 x 5
Dumbbell Flies: 1 x 5



Back and Lats
Bent Over Barbell Row: 1 x 10
One Arm Dumbbell Row: 1 x 8
Straight Leg Deadlift: 1 x 10
Bent Over One-Arm Long Bar Row: 1 x 8



Shoulder and Trap Day ( Tuesday and Friday )



Shoulders

Dumbbell Press: 3 x 12,8,6
Front Dumbbell Raise: ( Alternating Arms ) 3 x 12,10,8
Side Dumbbell Raise: 3 x 12,10,8
Upright Rows: 3 x 12,10,8



Traps
Behind The Back Shrugs: 2 x 10
Front Shrugs: 2 x 10
Dumbbell Shrugs: ( Light ) 2 x 30



Arm’s and Leg’s Day (Wednesday and Saturday )



Arm’s ( 45 second break between each set )
Superset #1 Standing E-Z Bar Curl: 3 x 8
Close-Grip Bench Press: 3 x 8
Superset # 2 Standing Dumbbell Hammer Curl: 2 x 10
Lying Tricep Extension: 2 x 10
Superset # 3
Close-Grip E-Z Bar Preacher Curl: 2 x 10



Legs
Dumbbell Lunges: 3 x 15,10,8
Front Squats: 3 x 15,10,8
Leg Extensions: 3 x 20
Lying Hamstring Curls: 3 x 10





I want to know if there is any overtraing, or any changes in this routine that can be changed to make it better. I have started this routine 2 weeks ago from not working out all summer, and i notice no fatigue from it and barley sore, And no strenght gains. Also my current stack is xceed, xtend, and 100% pures creatine caps.

mike456

train movements not bodyparts, go with a tbw 3 times a week, and read up on peiodization (you can read about it in the stickies)

Journal

Tatyana

I have only taken a quick scan, and I have seen things I would alter, but our goals may not be the same.

SO what do you want to achieve?

How old are you?

How long have you been training?

I also think doing the same exercise, like flat or incline bench with dumbells and then a barbell is overtraining.

Are you doing a warm up set?

In all honesty, I am much better on the diet front than workout routines, however, one warm up set per body part, then 3 working sets seems to be a much better way to go for building mass, with reps between about 8 -12.

Strength training (which I do about once or twice a year), is when the sets would drop to 8 - 6 -4 reps.

Also doing two major bodyparts, chest and back on the same day is a bit much, I would do them separately rather than both twice a week.


And like Mike has said, sticking to compound exercises is often the way to go. Arms will get worked these as well.
x
x
x

T

AKIRA

Yes, the workout sucks. Theres too much. Theres so much volume that it will affect frequency. I just dont have the patients right now to cut and paste what should be thrown out and or added.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Witchblade

What mike said, or you could do push/pull/legs or upper/lower.

Train your legs, they're half your body.

Check the stickies.

My Journal
My Linkdump [LSFW]
IM Official FAQ [WORK IN PROGRESS]

SAMIAM

Personally I like to keep it as simple as possible.Your workout is redundant and bloated IMHO.
This would be MUCH more effective and simple:

3x/WK FULL BODY
------------------
Flat Bench
Military press
BB Rows
Deadlift
Squat


Alternate between 10x3's and 4x6's each workout-
EXAMPLE:

workout "A"

Flat bench 10x3
military press 4x6
BB Rows 10x3
Deadlift 4x6
Squat 10x3

workout "B"

Flat Bench 4x6
Military press 10x3
BB Rows 4x6
Deadlift 10x3
Squat 4x6


*if 3x/wk turns out to be more than your recovery rate can handle
then two days off between each workout is just as good and ends up
being 2-3x/wk.
*10x3 @ 85-90% 1RM
*4x6 @ 80-85% 1RM


you'll gain size and strength very quickly - fight the urge to do curls and other iso's(time /recovery wasters)- you wont need them . As for your supplements, not really any of my business but IMHO you'd be a lot further ahead with protein, a good multi and ZMA.Good luck .