overtraining back or overthinking???

[italstallion87]

hey guys i train 5 days a weekmy diet is pretty solid and my split is usually
day:1-chest
day:2-back
day:3-legs
day:4-biceps triceps
day:5-shoulders,abs,forearms
now im wondering if im doing too many exercises or im doing enough since im only training it once a week these excersises are in order btw

bw pullups 2 sets 10-15 reps
deadlifts-3-4sets x 8-10 reps
narrow lat pulldown-3 sets x 8-10 reps
one handed db row- 3 sets x 8-10 reps
dumbell shrugs 4 sets x10-12 reps
wide lat pulldown 3 sets x 8-10 reps
seated hammer strength row 3 sets x8-10 reps
am i overdoing it or am i just overthinking it im currently on a bulk and looking for size thanks guys an input is appreciated

[flex321]

hey guys i train 5 days a weekmy diet is pretty solid and my split is usually
day:1-chest
day:2-back
day:3-legs
day:4-biceps triceps
day:5-shoulders,abs,forearms
now im wondering if im doing too many exercises or im doing enough since im only training it once a week these excersises are in order btw

bw pullups 2 sets 10-15 reps
deadlifts-3-4sets x 8-10 reps
narrow lat pulldown-3 sets x 8-10 reps
one handed db row- 3 sets x 8-10 reps
dumbell shrugs 4 sets x10-12 reps
wide lat pulldown 3 sets x 8-10 reps
seated hammer strength row 3 sets x8-10 reps
am i overdoing it or am i just overthinking it im currently on a bulk and looking for size thanks guys an input is appreciated

Hey whats up dude. Ya i have been bulking as well. I have been working out seriously for about 5months and i have gained 21lbs of muscle. Well about 19lbs of muscle and maybe 2-3lbs of fat. Anyways some concerns that see are this

1: You are working your chest on day 1, then you are working your triceps on day 4, and then your shoulders on day 5. This is bad, because with you chest workout, you are using alot of your triceps. And same with your shoulders you are using your triceps. So you are working your triceps on day 1, day 4, and day 5. I have tested this out for myself and it does not work trust me. You are over doing it.

I would suggest either:

Mon: Chest/Triceps
Tuesday: Back/Biceps
Wednesdayff
Thursday: Legs
Friday: shoulders
Sat/Sun: rest

OR

Mon: Chest/triceps
Tuesday: Back/biceps
Wednesdayff
thursday:shoulders
Friday: Legs
Saturdayff
Sundayff

I would just try one of the ones i have mentioned above, they seem very basic but trust me thats what i used and i gained alot. Also i do not really like your exercises:

You should have at leats 6 of these exercises as your core and then have other exercises as add-ons if you will

6 main compound lifts:
Bench press
Deadlift
Squat
Dips
military press
pullups/chinups

Most of these require multiple muscles to work, other than just one isolation exercise.

So Lets say for chest day your doing the bench press, you could also add incline dumbell bench press or flat bench chest flys

For your back day, you have your deadlift, then you could add one arm dumbell row, and then t-bar rows for example

Bench press- works your chest, triceps, and shoulders
Deadlift-back
Squat- legs
Dips-triceps
military press-shoulders
pullups/chinups-back

So ya make sure you use all the main core exercises then add in little isolation exercises.

Make sure you have a spotter to or a power cage for your bench press. Its always good to train safe.

Another thing for sets and reps goes.

Big muscle groups(Chest, Back, Legs, Shoulders)- 14-18 sets
Small muscle groups(triceps, biceps, trapz)- 9-12 sets

For strength i would go 5 reps of 5 sets and a total of 3 exercises per muscle group, as well.

So ya hopefully all this helped. Just make sure to have fun and train smart.

If you have any questions just mention it bro

[ZoranM]

am i overdoing it or am i just overthinking it i

It looks fine.

[shaneee]

too much

[Tyrbolift]

It looks fine.

Ditto

[Frosty23]

I would agree with Flex and say it looks too much in terms of the triceps. Depending on what exactly you do for your shoulders, you could have an off day on day 5 and do the shoulders on day 6 just to give an extra day of recovery and that would still leave enough from Shoulder day to chest day for your triceps to recover. I say this because at the moment I am focussing mainly on delts and traps on my shoulder day and not doing a huge amount of pressing - therefore my triceps don't get hit too hard on shoulder day!

However, if you still found you were aching, or you have day 6 as an off day because you can't train day 6 for whatever reason then I would change the routine! I personally find it better working 2 opposite bodyparts on some days, otherwise I get too tired just training the 1 bodypart.