Over training - Need help new routine *injuries*

[mroczeK90]

Hey guys, fairly new to BB.com, been reading threads, never decided to make an account until recently.

So i'll start off by explaining a bit about my weight history. In 2008 i weighed 94kg's (fatty McFatFat) lost 27kg on the Tony Ferguson diet, from then on there i was gyming on and off, nothing too intense just maintaining weight, keeping it off.

I have been training hard for the past 2-3 months, for the past 25 days after joining gym with my mate and training with him doing his routine i have been over training with 7-8 exercises per body party doing 4 sets, reps: 10, 8, 6, 6 increasing weight each set as well as doubling up on Chest, Bi's n Tri's before the week is over. My mate is injured now, done some strain to his biceps. So i am going to stop over training and change to a new routine because i don't want to be in the same boat. Although after 25 days of over training, i have made some good gain and bulked up a lot.

I was thinking about switching to the 3x5 routine after reading about it, i use to be on a 5x5 routine months ago but didn't get far.

At the moment i have a injury in my right knee, i tore my ACL playing gridiron and need a knee reconstruction, so i am not too confident in doing squats/deadlifts/any leg work currently in case i cause further damage before surgery. But at the same time i NEED to strengthen my quad muscles for the surgery...

TLDR?;

Trying to bulk, can't work legs because of torn ACL in right knee, needs advice on bulking routine AND a Bulking Diet because i think my current diet is ****/not for bulking.

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What do you think of this routine for bulking.
Sets 4: 10, 8, 6, 6 increasing weight each set.

Chest & Bi's
- Bench Press 4x10-6
- Incline Press 4x10-6
- Cable Cross over 4x10-6
- Machine Press 4x10-6
- DB Peck Fly 4x10-6

- EZ Bar Curls 4x10-6
- Hammer Curls 4x10-6
- Bicep Curl (Machine) 4x10-6
- Concentration Curls 4x10-6

Back & Tri's
- Lat Pulldown 4x10-6
- Single Arm Row 4x10-6
- Lat Macine 4x10-6
- Supported Row (Narrow grip) 4x10-6

- Close Grip Bench Press 4x10-6 -> Super set with Skull Crushers
- DB Pull Over 4x10-6
- Tri Bar Push Down 4x10-6
- Kick Backs

Shoulder & Abs
- Shoulder Press 4x10-6
- Upright Row 4x10-6
- Arnold Press 4x10-6
- Lat Raise 4x10-6
- Rear Delt Fly 4x10-6
- Front Raise 4x10-6

- Crunches 4x40-50
- Leg Raises 4x20-30
- Oblique Crunches 4x30

[KSTBORO]

Personally I would cut out several exercises on all days. I would drop two exercises off of each group. Reduce the volume. Also its probably not necesary to use the 10-6 format on the latter exercises.

[mroczeK90]

cheers, good point

[nsaffari]

that list u provided, is that the way your gona do it ? chest and bicpes? then back and triceps the next day?

[mroczeK90]

that list u provided, is that the way your gona do it ? chest and bicpes? then back and triceps the next day?

Well that little work out there is one of the guys working at the GYM wrote up, asking you all advice on it, pros/cons, changes.