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2003/05/12, 02:22 AM
I need to check if I am overtraining.
Day 1- Legs
Leg Curls 4sets 10 reps
Leg Extensions 3 sets 10 reps
Lunges 3sets 10 reps each leg
Squats 4 sets 10 reps
Calf Raises 3 sets 15 reps
Day 2- Chest, Shoulders, Triceps
Bench Press 4 sets 8-10 reps
Incline Bench Press 3 sets 8-10 reps
Decline Bench Press 3 sets 8-10 reps
Military Press 3 sets 8-10 reps
Behind the Neck Press 3 sets 8-10 reps
Front Raises 3 sets 10 reps
Tricep Extensions 4 sets 10 reps
Close Grip Bench 3 sets 8 reps
Day 3- Legs(Repeat Day 1)
Leg Curls 4sets 10 reps
Leg Extensions 3 sets 10 reps
Lunges 3sets 10 reps each leg
Squats 4 sets 10 reps
Calf Raises 3 sets 15 reps
Day 4- Chest, Back, Biceps
Bench Press 4 sets 8-10 reps
Incline Bench Press 3 sets 8-10 reps
Decline Bench Press 3 sets 8-10 reps
Lat Pull Down 4 sets 8-10 reps
Seated Hi Row 3 sets 8-10 reps
Seated Low Row 3 sets 10 reps
Barbell Curls 4 sets 10 reps
Dumbell Curls Bench 3 sets 8 reps
Day 5 - rest
Day 6 - start Day 1 again through Day 4
I was thinking of breaking up the workout as follows and maybe doing a few extra sets and or exercises, except on leg day.
Day 1 - Legs
Day 2 - Back and Biceps
Day 3 - Rest (30 minute Cardio)
Day 4 - Chest and Calves
Day 5 - Rest (30 minute Cardio)
Day 6 - Shoulders and Triceps
Day 7 - Rest (30 minute Cardio)
What do you guys or gals think? Would like to hear opinions
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2003/05/13, 12:02 PM
If you go with the first workout, not only are you training six days a week, but you're training your chest twice as much as your back. Chest and back training volume should be roughly equal. You're also a little high on volume for the two days that aren't leg days. Try to stay within 25 sets per day, a little lower if you train more than 3 times per week.
I like your second split much better.
Put squats and lunges at the beginning or your leg routines and do the curls and extensions later.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/05/14, 08:06 PM
Well I changed my routine to as follows. And I feel so much more rested, my joints have stopped aching and I also changed my eating routine. I eat 4-6 smaller meals a day and feel great(2000-2500 calories); cut out beer except for an occasional glass of red wine with dinner. I have cut cardio to 4 days a week(It's not really cardio just walking or the elyptical machine)....In 2 weeks, I am down 4 pounds from 234, to 229 3/4 and much more energy and I don't seem to have lost any muscle or strength. I have more energy for my workouts too.
Day 1- Shoulders and Arms
Day 2- Legs
Day 3- Chest and Back
Day 4- Rest
Upperbody - Do only sets of 8 reps
LowerBody - Do sets of 12-20 reps
I have shortened my workout time down to 1 to 1 1/2 hours of lifting and split the day with cardio/walking in the morning 1/2-1 hour.
No supplements either unless, I need some energy.
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