did i over train or not train hard enough?

[underfallow]

so last night i worked on traps and tricpes:
Triceps:
Seated Triceps Press: 4 sets 8-10 reps
Dumbbell One Arm Triceps Extension: 4 sets 8-10 reps each arm
Bench dips: 4 sets 10-12 reps

Traps:
Dumbbell shrugs: 4 sets 10-12 reps
Standing Dumbbell Upright Row: 4 sets 8-10 reps

i did this one through then i took a 5 min break then did the whole thing all over again. during the workin out i was sore and i still am but just a little bit.....so my question is did i over do it by doin it twice or not do enough?

[Aussie_Nick]

Im pretty sure thats ok...as long as you dont hit it like that everytime...

[dvbuilder]

at 123lbs get onto deadlifts and don't even bother training traps..

[underfallow]

Originally Posted by Aussie_Nick

Im pretty sure thats ok...as long as you dont hit it like that everytime...

ok so i should go do that once? what if i give my self about four hours then do it once more?

[underfallow]

Originally Posted by dvbuilder

at 123lbs get onto deadlifts and don't even bother training traps..

but thats what i need to improve on most

[Aussie_Nick]

Originally Posted by underfallow

ok so i should go do that once? what if i give my self about four hours then do it once more?

What we really need to know is how much experience you have lifting and is that the only routine you are following or is that just one day out of a 5-6 day split?

[dvbuilder]

Originally Posted by underfallow

but thats what i need to improve on most

I doubt the traps are your most needed improvement at 123lbs...

but heavy deadlifts REALLY work traps..

made em hurt for me way more than shrugs did.

[underfallow]

Originally Posted by Aussie_Nick

What we really need to know is how much experience you have lifting and is that the only routine you are following or is that just one day out of a 5-6 day split?

i just started like 4 weeks ago and heres my whole routine

Day 1
Chest:
Dumbbell bench press: 4 sets 8-10 reps
Dumbbell flyes: 4 sets 8-10 reps

Biceps:
Concentration curls: 4 sets 8-10 reps each arm
Dumbbell Alternate Bicep Curl: 4 sets 8-10 reps each arm

Abs:
Flat Bench Leg Pull-In: 3 sets 20
Crunches: 3 sets 50

Day 2
Triceps:
Seated Triceps Press: 4 sets 8-10 reps
Dumbbell One Arm Triceps Extension: 4 sets 8-10 reps each arm
Bench dips: 4 sets 10-12 reps

Traps:
Dumbbell shrugs: 4 sets 10-12 reps
Standing Dumbbell Upright Row: 4 sets 8-10 reps

Day 3
Forearms:
Seated Dumbbell Palms-Down Wrist Curl: 3 sets 8-10

Shoulders:
Dumbbell shoulder press: 4 sets 8-10 reps
Front dumbbell raise: 4 sets 8-10 reps
Seated Bent Over Rear Delt Raise: 4 sets 8-10 reps

Back:
Dumbbell upright rows: 4 set 8-10 reps
One arm dumbbell rows: 4 sets 8-10

take day four off and start over

[underfallow]

Originally Posted by dvbuilder

I doubt the traps are your most needed improvement at 123lbs...

but heavy deadlifts REALLY work traps..

made em hurt for me way more than shrugs did.

but i dont have access to a gym right now and hall i have i are dumbbells, thats why my routine is all with dumbbells