undertraining or overtraining?

[mcenroelee]

6ft 167lbs....lifting around 2 months....see some good result but very slow...is it too little or too much??? here's my workout plan... 3x per week... and i sprained my knee few months ago so i didnt do leg for nw...i workout around 1 hours only...is it too much??

day 1
Incline Db Press 4x12
flat bench press 4x12
Db fly 3x12
Dips 3x8
triceps extension(mchine) 3x15


day 2
overhead p / military press 4x12
lateral raise superset with rear raise 3round 3x12
(i do some bicep cz a bit lagging on biceps muscle)

day 3
Pullup 3xmax reps
lat pulldown 4x12
seated row machine 4x12
ez bar curl 3x15
Db hammer curl 3x15

[NBer]

2 months isn't a great amount of time. Unless your diet is spot on and it depends on your goals.

[samcorin]

So your not even training legs?

Try a split like this:
Monday: Chest and Triceps
Tuesday: Back and biceps
Wednesday: OFF
Thursday: Shoulders and Abs
Saturday/Sunday: Legs

Do compound movements for each muscle, and maybe 3-6 sets of isolation movements.

[tehaznnation]

So your not even training legs?

he said

and i sprained my knee few months ago so i didnt do leg for nw...

[mcenroelee]

i cant do leg...thats why i cant do a 4 day split....

[mcenroelee]

and im bulking right now....is the plan suit me or there is another better bulking workout plan for me??? i seems to gain weight bt my tummy also seems like bigger...is it possible to maintain flat stomach on bulking phase?

[Lendogg]

No you wont overtrain. Your routine is fine. Add some shrugs to day 2 to hit the traps.

If you have the time hit it 2x a week do 1,3,2,rest,repeat.

[mcenroelee]

No you wont overtrain. Your routine is fine. Add some shrugs to day 2 to hit the traps.


If you have the time hit it 2x a week do 1,3,2,rest,repeat.

what do you mean by 1,3,2,rest, repeat???