Can you guys help me with my routine.

[CJMAJOR]

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.

 

[CJMAJOR]

If I need to cut it down what excercises should I do on the sameday and should I rest one day between workout days?

 

[Scotty the Body]

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.

 

[CJMAJOR]

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.

 

[Scotty the Body]

Glad to help, Gopro is the expert here so if you need some good routine splits do a search under his name.

 

[IronFist]

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...

 

[CJMAJOR]

thanks guys for your help!!

 

[seyone]

your workload is a bit high.

 

[oldfart]

I second Scotty's second routine ( M-W-F).

of

 

[bubbasr]

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.

 

[pumpit]

to keep the gains coming take a longer brake between cycles it helped me get through that blasted plateu!