Please critique my workout, with questions.

[Leafy Green Vegetables]

STATS

Age: 26 years
Weight: 147 pounds
Height: 5'9"
Body fat: 12% (estimated from internet, probably higher)
LBM: 123 pounds (estimated from internet)

GOALS

1) Increase muscle mass by 15-20 pounds


WORKOUT - All exercises are 3 sets anywhere from 5-10 reps

Monday – Chest and Triceps
-Flat Bench with DB
-Incline Bench with DB
-Chest cable crossovers high
-Chest cable crossovers parallel
-Skull Crushers
-Triceps rope pushdowns
-Close Grip Bench Press
-Dips

Tuesday – Back and Biceps
-Lat pull downs
-DB Rows
-Seated Row
-Deadlifts
-Standing DB Curls
-Preacher Curls
-Standing BB Curls
-Pull-ups

Wednesday – Cardio

Thursday – Legs and Abs
-Leg Extensions
-Leg curls
-Calf raises
-Leg Press
-Squats
-Abs

Friday – Shoulders and Traps
-DB Military Press - 3 Sets
-DB Neutral Press (straight up, supposed to get the entire delt)
-Lateral DB raises
-Upright Row
-DB Shrugs

Saturday – Off

Sunday - Cardio and Abs



QUESTION: I have been at this full body routine for 2 weeks now and have "casually" worked out (with weights) for close to 4 years. My main concerns are about my split and overtraining. Would a 3 day split be more beneficial for resting purposes? Is 3-4 excercises per muscle group too much?

Thanks for any help!

[newbuilder19]

hi, i have almost identical stats and goals... i will use your routine if the experts say its alright, i have a question though, are your back and legs to close together, because deadlifts work legs and that may lead to overtraining wont it?

[mrExtreme]

This looks like a really solid routine to me. I would only suggest doing deadlifts as the first exercise for back day and squats as the first exercise on leg day. A 3 day split can be more beneficial in regards to resting, but that is up to you. If you think you don't have enough energy to perform 100% on a 4 day split then try a 3 day split. 3-4 exercises per muscle group is not too much; with that many exercises you should be able to work each muscle group from various angles. Most people use 3-4 exercises per muscle group and some use more.

[Leafy Green Vegetables]

mrExtreame, thanks for feedback, I really appreciate it! I will move those workouts to the top of the list.

[eduatty]

[ QUOTE ]
My main concerns are about my split and overtraining. Would a 3 day split be more beneficial for resting purposes? Is 3-4 excercises per muscle group too much?

[/ QUOTE ]

First off -- split looks great. I don't think 3-4 exercises is too much unless you're a brand new lifter. You might consider moving the heavier compound movements to the start of your workout. Some people probably disagree. But, I think, for instance, you'd want to do heavy squats before leg extensions and same for deadlifts. Also, I noticed you don't have much BB work -- it seems like all DBs. You might consider at least mixing it up. Overall though, looks pretty good.

Next - your diet. I think that answers your concerns about overtraining. Diet & supplementation can have a MAJOR impact on your overtraining. Working out 3, 4, even 5 times a week won't kill you if if if you're eating right, resting enough at night, staying hydrated, and supplementing properly (esp. glutamine, and vitamins).

As far as reaching your goal of 15-20 pounds, your diet is, in my opinion, even more important than your lifting plan! So, if you want to reach your goals, spend AT LEAST an equal amount of time and effort focusing on getting your diet right. There's an article under the Nutrition tab above on a mass-building diet.

Good luck!

[Leafy Green Vegetables]

eduatty, thanks for your reply! I primarily do DB because of lack of spotter. I do my squats via the easy squat machine. I am new to the gym scene and I feel bothersome if I ask someone to spot me. I am currently trying to get one of my buddies to start training with me.

Regarding the diet, I have been eating 80% clean for over 4 years now as well. For 2 weeks I have been at 100% and think I have that portion nailed down. Being that I am on a bulk, I might have it nailed too far down, as I have gained 10 lbs since the start of this regime in 2 weeks. Not sure if that is too fast or not, but we will see. Thanks again!

[WordLife316]

[ QUOTE ]

Regarding the diet, I have been eating 80% clean for over 4 years now as well. For 2 weeks I have been at 100% and think I have that portion nailed down. Being that I am on a bulk, I might have it nailed too far down, as I have gained 10 lbs since the start of this regime in 2 weeks. Not sure if that is too fast or not, but we will see. Thanks again!

[/ QUOTE ]
yeah that is too much, your probably gaining mainly fat!
Try to aim from 1-2lbs a week.

[newbuilder19]

jbanger we are very similar, i put on about 10 lbs in the last month, i worked chest yesterday and i would like to take youor split so i guess ill start it tom but take it a little easy on the chest and maybe throw in a bench press during the week sometime so i wont decline, will that be alrigh?

[Leafy Green Vegetables]

I dont mind if your use my workout at all. I would start light though. Good luck.

[eduatty]

[ QUOTE ]
yeah that is too much, your probably gaining mainly fat! Try to aim from 1-2lbs a week.

[/ QUOTE ]

I think 1 - 2 lbs. a week is great, but I disagree w/ the quote above b/c if you're just starting out (and I got the impression that you'd only been at it for two weeks now), I don't think it's uncommon to gain 5 pounds a week, give or take, for the first 4-5 weeks. Then, it'll slow down and 1-2 lbs./week is great progress.

Best way to settle this is to measure your bodyfat & make sure it isn't accelerating too fast!