Is this program ok?

[Vorobey]

Monday - Chest

Tuesday - Arms (Bceps, tri, and forearms)

Wednesday - Shoulder and Back

Thursday Off

Friday - Legs and Abs

Saturday - off

Sunday - Soccer (jogging)

Chest - Start off with bench; 4 sets (12,10,8,6 reps). Then Dumble Incline Bench Press 4 sets( 12,10,8,6). Then 3 sets of supersets with Flies and Bent-Arm Dumbbell Pullover (10,8,6). And then 2 to 3 sets of Pushups. Max Failure.

Arms - biceps- 2 sets of Barbell curl( 8 - 6) , 2 sets of sitting hammer curl( 8 - 6) , 2 sets of "V" barbell, close grip( 10 - 8) .

Triceps - 2 sets of dips, max failure, then 2 sets of Incline Barbell Triceps Extension, ( 10 - 6). Dumbbell One Arm Triceps Extension 2 sets (8 - 6)

Forearms - sitting Reverse Barbell Curl 2 sets ( 10 - 8), Reverse Barbell Preacher Curls 2 sets ( 8 - 6) and Standing Palms-Up Barbell Behind The Back Wrist Curl 2 sets of 10 and 8.

( i mix them up, 2 biceps, then 1 forearms, then triceps, then biiceps and last triceps and last 2 foreamrs)


Shoulder and Back - Start with back : pullups, 4 sets of between 6 and 12. Bent Over Barbell Row 4 sets 12 - 6. Stiff-Legged Barbell Deadlift 4 sets 12 - 6 at last arm dumbell pullovers 3 sets 10 - 6.

Shoulders - Seated Dumbbell Press 3 sets, barbell behind back standing 4 sets, Front dumbell raise superset with dumbell sideway raise. and Lying Rear Delt Raise 3 sets.

Abs - the ordinary program, with sit-ups.
Legs - Barbell Full Squat 4 sets, Barbell Lunge 4 sets, Leg Extensions 4 sets, then Seated Calf Raise and standing calf raise.

I started with this in december, and i am actually having results, but then again i think if i do chest and next day tripces and then day after shoulder, my triceps r working all the time, i would like to change it, but dont know to what. Any help would appreicated. Thank you

[cmoneybereal]

maybe you should switch shoulder and back with legs and abs. that way you'll give you're arms some rest and that will make your shoulder workout even more effective. i think you don't need to do both seated dumbbell press and behind the back press. stick to one overhead press and you should hit all three heads of the shoulders. legs should have a little more, throw in some legs curls or maybe one of my favorites, romanian deadlifts. and be sure to switch things up, supersets are good but your body will get used to it. always switch it up. i think your workout will be just fine as long as you feel the results are there but don't forget about overtraining and keeping your body guessing. good luck to you.

[Vorobey]

thank you, i will keep that in mind