Is this a good workout routine? Or is it "overtraining"

[SammyJr]

I used to do this for about 2 years (since I first started)

Monday: Chest/Triceps
Tuesday: Back/Biceps
Wed: Legs (quads, calves, hams)
Thursday: Delts, traps, forearms
Saturday: Abs at home (p90x)

Now my routine is:

Monday: Chest/Triceps
Tuesday: Back/Biceps
Wed: Legs (quads, calves, hams)
Thursday: Delts,traps, forearms
Friday: Chest/Triceps
Saturday: Back/Biceps/forerams and abs at home later.
Sunday: Legs (quads, calves, hams)


I eat 4000 calories per day (I track and weigh everything)
So is this good? I do 4-5 workouts on chest, back, quads, and 3-4 on minor (arms, calves, forearms) and 3 sets for each workout and I like that.

I give each muscle at least 72 hours of rest so I should be benefitting from this workout program right? I heard Layne Norton got a lot of response from working every muscle 2x per week so thats why I'm trying it. And I give it 100% in the gym btw

__________________________________________________ __________________________________________________ __________

My main goal is hypertrophy, or increasing muscle size. I train for size not strength.
I'm also attempting to steadily bulk with not much fat gain.

On the first set I do somewhat light weight. Maybe 12 reps. 2nd set is do heavier and almost to failure. Maybe 10 reps. And the 3rd set is to failure with about 8-10 reps.

100% INTENSITY

CHEST:
Incline Bench
Incline dumbbell press
Incline dumbbell flye
Machine Chest press
Either cable crossovers or decline dumbbell chest press
(I work my upper chest much more now since it's so weak. My chest is probably my smallest muscle compared to the others, especially the upper chest.)

TRICEPS:
One handed and 2 handed overhead dumbbell extension
Machine dips or regular dips
Machine Tricep press
Skullcrushers combined with close grip bench

LEGS:
(note: I have bad back problems with scoliosis. I used to do squats, deads, and rows but my back kept paining me a lot plus my doctor told me not to do it, so I had to stop.

Leg Press
Hack Squat
Leg Extension
??? (I need another quad exercise that doesnt pain my back)

Donkey calf raise
another type of Machine calf raise
Leg press machine for calves

Hamstrip Curl machine
Leg curls


BACK:
Wide grip pullups
T bar rows
close grip lat pulldown
Straight arm pulldown (but more ROM)
Sometimes I'll also do seated cable rows

BICEPS:
Seated dumbbell hammer curl
Concentration Curls
21's with the Machine bicep curl
Sometimes I'll do barbell bicep curls too.

DELTS:
Seated barbell shoulder press
Seated dumbbell front raise
Rear delt machine
Dumbbells for rear delts
Arnold Press

TRAPS:
Upright barbell row
Superset dumbbell shrugs

FOREARMS:
forearm curl machine
forearm rope thing
barbell forearm curls

I work everything twice per week except delts/traps because my delts are naturally big plus I don't have an 8th day to work them out

[dday39]

It's probably not overtraining, but it's far from optimal.

[SammyJr]

It's probably not overtraining, but it's far from optimal.

whys it far from optimal?

[dday39]

there's really no rest

and you'd probably benefit from a higher frequency

[caerus13]

Read this: http://forum.bodybuilding.com/showth...hp?t=118004321



You've listed body parts and days of the week, it is impossible to evaluate.

[SammyJr]

Read this: http://forum.bodybuilding.com/showth...hp?t=118004321



You've listed body parts and days of the week, it is impossible to evaluate.

I listed more than that but alright here goes.

My main goal is hypertrophy, or increasing muscle size. I train for size not strength.
I'm also attempting to steadily bulk with not much fat gain.

On the first set I do somewhat light weight. Maybe 12 reps. 2nd set is do heavier and almost to failure. Maybe 10 reps. And the 3rd set is to failure with about 8-10 reps.

100% INTENSITY

CHEST:
Incline Bench
Incline dumbbell press
Incline dumbbell flye
Machine Chest press
Either cable crossovers or decline dumbbell chest press
(I work my upper chest much more now since it's so weak. My chest is probably my smallest muscle compared to the others, especially the upper chest.)

TRICEPS:
One handed and 2 handed overhead dumbbell extension
Machine dips or regular dips
Machine Tricep press
Skullcrushers combined with close grip bench

LEGS:
(note: I have bad back problems with scoliosis. I used to do squats, deads, and rows but my back kept paining me a lot plus my doctor told me not to do it, so I had to stop.

Leg Press
Hack Squat
Leg Extension
??? (I need another quad exercise that doesnt pain my back)

Donkey calf raise
another type of Machine calf raise
Leg press machine for calves

Hamstrip Curl machine
Leg curls


BACK:
Wide grip pullups
T bar rows
close grip lat pulldown
Straight arm pulldown (but more ROM)
Sometimes I'll also do seated cable rows

BICEPS:
Seated dumbbell hammer curl
Concentration Curls
21's with the Machine bicep curl
Sometimes I'll do barbell bicep curls too.

DELTS:
Seated barbell shoulder press
Seated dumbbell front raise
Rear delt machine
Dumbbells for rear delts
Arnold Press

TRAPS:
Upright barbell row
Superset dumbbell shrugs

FOREARMS:
forearm curl machine
forearm rope thing
barbell forearm curls

I work everything twice per week except delts/traps because my delts are naturally big plus I don't have an 8th day to work them out

[SammyJr]

there's really no rest

and you'd probably benefit from a higher frequency

yea but dont muscles only need 48-72 hours of rest? I wait 72 hours. And what do you mean high frequency

[SammyJr]

bumpie

[Saintsqc]

Lunges (walking, alternated, reverse), step ups and bulgarian split squat are more interresting than leg extension for legs developpement.

It seems like you have too much volume and intensity. Thats gonna be pretty taxing for your CNS.

[Curlers]

i think everyone has lower back pain around here..

run a google search for 'Ironmind - super squats hip belt' (or) 'Dip belt squats. since the weight is at your waste it takes your back out of it so theres less compression on the spine. much harder than they look to.

[SammyJr]

Lunges (walking, alternated, reverse), step ups and bulgarian split squat are more interresting than leg extension for legs developpement.

It seems like you have too much volume and intensity. Thats gonna be pretty taxing for your CNS.

I'll try them; thanks. And it is a lot of intensity but I'm very dedicated to be a bodybuilder one day so I'll never quit or give less than 100%.

i think everyone has lower back pain around here..

run a google search for 'Ironmind - super squats hip belt' (or) 'Dip belt squats. since the weight is at your waste it takes your back out of it so theres less compression on the spine. much harder than they look to.

Hm I'll look into it. thanks

[SammyJr]

bamp