Full routine, Check it out , and critique

[GW-LAX]

Well, i wanted to check and see if i anyone thought i may be over training. Thanks


Chest:

Flat Bench BB(Rotate DB) 3 - 4 sets 8 - 10 reps


Incline BB (Rotate w/ Decline) 3 - 4 sets 8 - 10 reps


Dips 2 - 3 sets Until failure


Flies 2 - 3 sets 12 - 15 reps (light weight)

Low Cable flies 2 - 3 sets 8 - 10 reps (rotate w/ high cable flies)



Back Day:

Dead lift 3 - 4 sets 8 - 10 reps

Lat pull down - 2 - 3 sets 8 - 10 reps

T - row - 3 - 4 sets 8 - 10 reps

High rows - 2 - 3 sets 8 - 10 reps

reverse rows - 2 - 3 sets 8 - 10 reps


Shoulder Day

Military seated press - 3 - 4 sets 8 - 10 reps

Lateral raises - 2 - 3 sets 8 - 10 reps

front raises - 3 - 4 sets 8 - 10 reps

reverse flies - 2 - 3 sets 8 - 10 reps

Cross cables - 2 - 3 sets 8 - 10 reps


Arms/Triceps Day

Bicep curl - 2 - 3 sets 8 - 10 reps

Hammer curl - 2 - 3 sets 8 - 10 reps

Barbell curl - 2 - 3 sets 8 - 10 reps

tricep pushdown - 2 - 3 sets 8 - 10 reps

Skull crushers - 2 - 3 sets 8 - 10 reps

close grip bp - 2 - 3 sets 8 - 10 reps


leg day mofo!!!!

squats 3 - 4 sets x 8 - 10

stiff leg dead lift 2 - 3 sets x 8 - 10

calf raises 3 - 5 x 15 - 20

thigh curls w.e their called.. 2 - 3 x 10 - 12

quad curls once again w.e called 2 - 3 x 10 - 12

[Paladin13]

that might be overtraining your legs

[skaffer]

that might be overtraining your legs

This^




You don't have to train legs, but if you want to look good with shorts on...

[DC-user]

yeah man definitely ease up on the legs a little bit, you will end up overtraining them

[Mat-bb]

lol, love the leg routine.

[GW-LAX]

lol i have legs i just dnt rember what the excercises are named

[Paladin13]

Gotta love when someone knows what a hammer curl is called and not a squat

[GW-LAX]

lol no i do..

[RugbyPrince]

20 rep Squats? whoa bro.....

oh


wait


....

[GW-LAX]

i have a head cold so im outta it.. but fixed

[RugbyPrince]

alright any legs is better than no legs...maybe you're talking about extensions and ham curls??

[Jag3034]

I would recomend putting chest and tris together and back and bis

[Big.Jazayrli]

leg day mofo!!!!

squats 3 - 4 sets x 8 - 10

stiff leg dead lift 2 - 3 sets x 8 - 10

calf raises 3 - 5 x 15 - 20

thigh curls w.e their called.. 2 - 3 x 10 - 12

quad curls once again w.e called 2 - 3 x 10 - 12

i might recommend cutting it down to

squat, of course

leg press

and stiff leg deadlift

plus maybe some calf excercises?

[tdubb6289]

Well, i wanted to check and see if i anyone thought i may be over training. Thanks


Chest:

Flat Bench BB(Rotate DB) 3 - 4 sets 8 - 10 reps


Incline BB (Rotate w/ Decline) 3 - 4 sets 8 - 10 reps


Dips 2 - 3 sets Until failure


Flies 2 - 3 sets 12 - 15 reps (light weight)

Low Cable flies 2 - 3 sets 8 - 10 reps (rotate w/ high cable flies)



Back Day:

Dead lift 3 - 4 sets 8 - 10 reps

Lat pull down - 2 - 3 sets 8 - 10 reps

T - row - 3 - 4 sets 8 - 10 reps

High rows - 2 - 3 sets 8 - 10 reps

reverse rows - 2 - 3 sets 8 - 10 reps


Shoulder Day

Military seated press - 3 - 4 sets 8 - 10 reps

Lateral raises - 2 - 3 sets 8 - 10 reps

front raises - 3 - 4 sets 8 - 10 reps

reverse flies - 2 - 3 sets 8 - 10 reps

Cross cables - 2 - 3 sets 8 - 10 reps


Arms/Triceps Day

Bicep curl - 2 - 3 sets 8 - 10 reps

Hammer curl - 2 - 3 sets 8 - 10 reps

Barbell curl - 2 - 3 sets 8 - 10 reps

tricep pushdown - 2 - 3 sets 8 - 10 reps

Skull crushers - 2 - 3 sets 8 - 10 reps

close grip bp - 2 - 3 sets 8 - 10 reps


leg day mofo!!!!

squats 3 - 4 sets x 8 - 10

stiff leg dead lift 2 - 3 sets x 8 - 10

calf raises 3 - 5 x 15 - 20

thigh curls w.e their called.. 2 - 3 x 10 - 12

quad curls once again w.e called 2 - 3 x 10 - 12

Good solid routine. How long have you been training? If less than a year, remove the crossovers and throw in another incline movement. I also think you are overtraining shoulders, i recommend 10-12 sets. If youre doing deadlifts with back, no need to do stiff leg with legs. And i recommend, if you can, doing pullups instead of a lat pulldown. If you want to try a training split, assuming your schedule is able, i'm messing around with Mon-chest Tues-back Weds-Shoulders Thurs-Legs Fri-Bi' Tri's. I feel this split gives me ample recovery time from my tris and bis being involved in secondary movements.

[GW-LAX]

I have been training a little over a year, but i have an underdeveloped chest so

ill just think of doing incline BB/incline db? My shoulders as well are stubborn,

what would you recommend me cutting out?