This is my work out... Tell me if it's too much

[suprachic83]

Well I am new on here so Hello every one!

I have been weight training for 7 yrs and have came a long way. I used to be a personal trainer years ago as well. I have set a new goal of now getting larger more defined muscles with a natural look. This is my work out routine now..
Day 1
shoulders tri's
I do about 7 exerceses of 3 sets of 10-12 reps with max weight I can do for each.

Day 2
back bi's
This one I do 10 exercises for 3 sets of 8-10 reps also with max weight.

Day 3
Legs glutes
12 exercises for 4 sets or 20-25 reps. I do this to tone my legs. The glute exercises I do more weight less reps to get a larger rump. lol

Day 4
Abs
Run for 1 hour

Day 5
Shoulders tri's
same thing as above

Day 6
Back bi's
Same as above

Day 7
Legs glutes
Same as above also.

I also super set or giant set most of these workouts. I also run at least 3-5 miles most days.
I work my self very hard cause I have fantastic stamina and never get tired. It's weird but I really enjoy working out for 2 hrs a day. Is this bad or am I doing the right thing?
My goal is to lower body fat to 10% and gain muscle. (I am 14% now) Possibly compete one day.

I just started this routine last week. I have been primarily running 5-10 miles a day and only weight training twice a week.

[Donica]

Originally Posted by suprachic83

Well I am new on here so Hello every one!

I have been weight training for 7 yrs and have came a long way. I used to be a personal trainer years ago as well. I have set a new goal of now getting larger more defined muscles with a natural look. This is my work out routine now..
Day 1
shoulders tri's
I do about 7 exerceses of 3 sets of 10-12 reps with max weight I can do for each.

Day 2
back bi's
This one I do 10 exercises for 3 sets of 8-10 reps also with max weight.

Day 3
Legs glutes
12 exercises for 4 sets or 20-25 reps. I do this to tone my legs. The glute exercises I do more weight less reps to get a larger rump. lol

Day 4
Abs
Run for 1 hour

Day 5
Shoulders tri's
same thing as above

Day 6
Back bi's
Same as above

Day 7
Legs glutes
Same as above also.

I also super set or giant set most of these workouts. I also run at least 3-5 miles most days.
I work my self very hard cause I have fantastic stamina and never get tired. It's weird but I really enjoy working out for 2 hrs a day. Is this bad or am I doing the right thing?
My goal is to lower body fat to 10% and gain muscle. (I am 14% now) Possibly compete one day.

I just started this routine last week. I have been primarily running 5-10 miles a day and only weight training twice a week.

Really, you should have at least one day of full rest per week--seven days straight will lead to overtraining and burnout. I would keep your workouts to less than 90 minutes, as anything more will affect your GH levels and--again--invite overtraining. Be careful of upping your workout volume too quickly, however; you want to give your body time to adjust to the greater workload.

Although it would be wise to incorporate less intense microcycles into your overall training program periodically, to train with higher/lower reps and different poundages for instance, so that your body is constantly working toward different goals but in a way that won't burn it out. But, truly, if you're running that much and training that long, you need to eat a LOT of nutrient-dense food if you want to add some lean mass. And why are you shooting for a bodyfat percentage goal of 10%? Ten percent is awfully low... If you really are 14% right now, you're even leaner than I am, and probably leaner than the majority of women who post here...

[needforchange]

Why don't you train chest at all? Uneven training could lead to injuries. Just like you shouldn't train quads but not hamstrings, you shouldn't ignore chest because it basically opposes back. It's also a large muscle group so it's important! Why not do some compound exercises like bench press and dips that will work your chest along with shoulder, triceips, etc. I usually do a split of back/bis, chest, tris, shoulders, and legs, and then I throw in abs somewhere in there or on a cardio day.

[Donica]

Originally Posted by needforchange

Why don't you train chest at all? Uneven training could lead to injuries. Just like you shouldn't train quads but not hamstrings, you shouldn't ignore chest because it basically opposes back. It's also a large muscle group so it's important!

Whoa, how did I miss that? Yes, I agree with the above, wholeheartedly! Why would you not train your chest?

[suprachic83]

Well to answer all questions first, this work out is still very easy for me. I dont know what it is but nothing fases me at all. I feel like I am almost not pushing myself hard enough. lol

second, i have decided to not run for that long anymore due to loss of muscle as energy, but changing to a HIIT cardio 5-6 days a week for 20-30 min.

That's is a good idea Donica and I think I will alternate high rep days low weights and low rep days and high weights. I think that will challenge me more.

Also I did have my body fat tested with a trainer at the gym with calipers and also with the machine and came up 14%. I am very small so 14% body fat doesn't look that spectacular. I have areas of my body that are fatter than others. hips for instance and inner thigh.

I don't work out my chest because it will just make it smaller. I have implants cause all my running made me deflate like crazy and don't want to get any smaller. A lot of other exercises incorporate chest slightly like shoulders.

I suppose I will learn as I go and see exactly what my body is capable of. I am all about challenges. Thanks so much for all the helpful info