Is this over training?

[Catabolic_Cal]

Bench press 12-10-8-6
Behind the neck military Press 10-8-6-4
Close grip bench press 12-10-8
Wide grip bench press 12-10-8
Lateral raise 8-8-6
Dumbbell curl 8-8-6
Pull ups 15-10-5

[Advil]

It kind of depends on you personally. What your body can handle determines overtraining.

Is this a three day a week routine?
Wheres your leg workouts...?

[Catabolic_Cal]

Originally Posted by Advil

It kind of depends on you personally. What your body can handle determines overtraining.

Is this a three day a week routine?
Wheres your leg workouts...?

I don't work leg today here is my leg/back day

Bent over row 8-8-6
Dumbbell row 10-8-6
T-bar row 10-8-6
Stiff leg deadlift 8-8-8
Hack squats 5-5-5
Toe raise 30-25-20

[eat-sleep-lift]

it seems fine in volume for an advanced lifter. beginners would struggle thoguh

[Advil]

You're better off doing a split. This just seems inconsistant.

You need more variety too. You can't be doing three variations of benching in one workout if this is a three day a week thing. I know that close grip and wide grip are different muscle groups but it's still essentially the same. Find a pre-made routine instead of making your own. This doesn't have the variety you need for growth, especially the lack of leg workouts. You'll look retarded if you have a built upper body and chicken legs.

Try a split. Give something like this a shot, you don't need to do this exact one if you don't like it, but find something similar.
http://www.muscleandstrength.com/wor...t-workout.html

[Catabolic_Cal]

Originally Posted by Advil

You're better off doing a split. This just seems inconsistant.

You need more variety too. You can't be doing three variations of benching in one workout if this is a three day a week thing. I know that close grip and wide grip are different muscle groups but it's still essentially the same. Find a pre-made routine instead of making your own. This doesn't have the variety you need for growth, especially the lack of leg workouts. You'll look retarded if you have a built upper body and chicken legs.

Try a split. Give something like this a shot, you don't need to do this exact one if you don't like it, but find something similar.
http://www.muscleandstrength.com/wor...t-workout.html

I'm still suspended from my gym, I can only do free weights.I have barbbell and dumbbells.
I also use my clothes line to do pull ups.

What's so bad about my workout?

[Advil]

also here's some reading material for you.
http://www.gain-weight-muscle-fast.c...-workouts.html

I just don't like how cramped your workout is. I don't know how long you've been training but you need to hit each muscle group pretty hard if you're already past noob gains and are starting to develop some good size. Thats why routines like Rippetoes are only for beginners. your pic looks like you have some size on you though so i'm just assuming.

[Catabolic_Cal]

Originally Posted by Advil

also here's some reading material for you.
http://www.gain-weight-muscle-fast.c...-workouts.html

I just don't like how cramped your workout is. I don't know how long you've been training but you need to hit each muscle group pretty hard if you're already past noob gains and are starting to develop some good size. Thats why routines like Rippetoes are only for beginners. your pic looks like you have some size on you though so i'm just assuming.

My pic is when I was 165ish last year, I'm now 154 and about 9% bf (clipper tested).I'm not sure a good free weight routine besides beginner ones and I can't use machines till I can go back to the gym.You know any good free weight splits?

[Advil]

in the split i linked, most of them were free-weights. i'm not too fond of machines so i try to stick to the free-weights myself. just skip over the ones with the machines or replace them with something similar. you can find similar workouts for replacing them at exrx.net

good luck and repped

[Roger999]

You're not going to overtrain from 1 workout, you need to have tons of frequency and volume, a crap, diet, and lots of stress to overtrain.

[Skies]

Originally Posted by Catabolic_Cal

I'm still suspended from my gym, I can only do free weights.I have barbbell and dumbbells.
I also use my clothes line to do pull ups.

What's so bad about my workout?

You can do a split with just barbells and dumbbells brah, helpful if you have a bench aswell

[Catabolic_Cal]

Originally Posted by Skies

You can do a split with just barbells and dumbbells brah, helpful if you have a bench aswell

Yes, I have bench and a clothes line bar I do pull ups on.

Thanks for split advil I try it next week.

[tund3]

Originally Posted by Catabolic_Cal

Bench press 12-10-8-6
Wide grip bench press 12-10-8

much difference?

[someonefat]

nope

[Catabolic_Cal]

Originally Posted by tund3

much difference?

I like the feeling in my chest after it's worked hard.

[Jaxxed_Fibraz_]

It depends on you personally, but imo your routine looks f*cking terrible

[Catabolic_Cal]

Originally Posted by Jaxxed_Fibraz_

It depends on you personally, but imo your routine looks f*cking terrible

Your routine?

[Jaxxed_Fibraz_]

Its just that your working shoulders,chest,bis and back in the one workout?


You should look about getting a decent split brah.

[MarkyMarkB]

Depends on you, but I dont understand your split, chest then lat raises, then pull-ups?? fix that it seems bad. Probably not overtraining, most likely getting nowhere with a stupid split

[Jaxxed_Fibraz_]

Originally Posted by MarkyMarkB

Depends on you, but I dont understand your split, chest then lat raises, then pull-ups?? fix that it seems bad. Probably not overtraining, most likely getting nowhere with a stupid split

This

[Slavich]

Originally Posted by Catabolic_Cal

Bench press 12-10-8-6
Behind the neck military Press 10-8-6-4
Close grip bench press 12-10-8
Wide grip bench press 12-10-8
Lateral raise 8-8-6
Dumbbell curl 8-8-6
Pull ups 15-10-5

Your work out is weak.

[Slavich]

nvm you bench 170.

[MarkyMarkB]

Originally Posted by Slavich

nvm you bench 170.

why do you always talk about benchpressing?
what you bench isnt that much, trust me, not enough for you to go around insulting people when you have speghetti arms

[Slavich]

Originally Posted by MarkyMarkB

why do you always talk about benchpressing?
what you bench isnt that much, trust me, not enough for you to go around insulting people when you have speghetti arms

Tell me this when you can bench twice your body weight