A good workout Routine? or... overkill? help me out

[haxsoteva4]

Sunday
Chest
Standard Bench Press
Inclined Bench Press
Declined Bench Press
Standard Dumbbell Flys
Incline Dumbbell Flys
Declined Dumbbell Flys
Inclined Shoulder Raise
Push-ups

Legs
Calf Raises
Reverse Calf Raises
Lying Leg Curls
Leg Extensions
Squats
Straight Leg Deadlifts
Step-ups
Lunges

Monday
Cardio Workout

Abs
Barbell Twist
Crunches
Frog Crunches
Twisting Crunches
Side Bend
Bicycles

Tuesday
Arms
Curls
Hammer Curls
Wrist Curls
Reverse Wrist Curls
Inclined Dumbbell Curls
Bench Dip
Kickbacks
Close-grip Bench Press
Overhead Tricep Extension
Push-ups

Wednesday
Cardio Workout

Abs
Barbell Twist
Crunches
Frog Crunches
Twisting Crunches
Side Bend
Bicycles

Thursday
Back
Barbell Deadlift
Behind Back Shrugs
Shrugs
Bent-Over Row
One-Hand Bent-Over Row
Pullovers
Pulldowns

Shoulders/Neck
Behind Neck Press
Shoulder Press
Upright Row
Rear Delt Row
Neck Flexion
Neck Extension

Friday
Cardio Workout

Abs
Barbell Twist
Crunches
Frog Crunches
Twisting Crunches
Side Bend
Bicycles

Saturday
REST!!!


well... is this a decent layout... or overkill or... do i just have everything messed up to hell
__________________

 

[cjrmack]

What about the number of sets and reps? hard to tell without those listed.

 

[haxsoteva4]

holy hell i didnt even think about that... erm... let's just go ahead and say a normal 5 sets of 10? maybe... least i think thats normal

 

[cjrmack]

FOr me normal is 3 sets of 8. It is a pretty extensive workout. I would drop a few of the exercises for each body part and cut it back to 3 sets of 8.

 

[jadakris31]

someone jump in here...
Chest
Standard Bench Press
Inclined Bench Press
Declined Bench Press
Standard Dumbbell Flys
Incline Dumbbell Flys
Declined Dumbbell Flys
Inclined Shoulder Raise
Push-ups
"holy hell i didnt even think about that... erm... let's just go ahead and say a normal 5 sets of 10? maybe... least i think thats normal"

umm so thats about 45 sets for chest or about 450 reps... WAY WAY too much .. i dont it would even be possible unless your intensity was around ground level... think about 9 - 12 sets for large muscles 5 - 8 for small ones... .. overkill

 

[CowPimp]

In my upcoming split, I will do the following number of sets for each muscle group per week. If the format is written X + X, then I split the number of sets throughout a few days:

Abs - 3 + 3 + 3
Quads, Back, Chest, Shoulders - 8
Calves, Forearms - 4 + 4
Hams, Lats, Tris, Bis - 6
Traps - 3

 

[Lord_of_the_GYM]

Man for sure an overkill

 

[redspy]

I think overkill is a masterpiece of understatement. It's like using a cruise missile to kill a fly.

 

[trHawT]

Looks like a good routine to me. I'd go ahead and ADD about 3 more sets to each exercise (for each group). Also, increase your reps by five for each set.
lol

 

[cjrmack]

You have to give him an "A" for ambition.

 

[rjr5353]

Damn wheres your off day dude?

 

[Riverdragon]

I would split each one of those in half and interchange some of the exercises every now and then.

 

[haxsoteva4]

hahahah... thanks for letting me know i over did it =P That's what happens when i get bored.... i look up to many different ways to do a exercise and think if i do both... it will help me out =P alright ill cut it down a bit. Thanks for letting me know.

 

[Zak2013]

Well gave your (Legs) thier own day!
Mon-Chest
Tues-Legs
Wed-Back
Thur-Shoudlers
Fri-Arms
WEEKEND - OFF (Unless you wanna Cardio Day)
Cut out about 2 exercises on chest about 3-4 exercises on Arms and never do arms at so close to the being of the week always that the end of week. Mainly because, thier small muscles and you work them when you do chest(Tri's) and back(biceps). Also you didnt gave me your Rest times (Very Important)..... Keep the workout around 45-10 Mins long. Aslo if you want do cardio after workout about 10-15 mins to speed up recovery. Aslo this is an advance program you most have a year under the belt. If not stick with the pull/push routine. Where you only do 3-4 exercises per muscle groups.