- Joined
- Jan 8, 2012
- Messages
- 1,038
Ive been training ~6 days a week (5 on 1 off) for a few months now, and i feel like ive overtrained. Yes i know i had it coming, but like many others here its my "me" time and what keeps me sane. But, i want to switch to a better routine and take some extra recovery, and not workout 5 days in a row.. so ill throw this one out:
Day 1: chest/tris
Flat bench 4 sets, reverse pyramid, 2-3, 4-5, 7-8, 10-12reps
Incline barbell 4 sets same scheme
Dips 4x8-10
Hammer dumbbell bench 3x12-15
Cable flyes 3x12-15
Tricep isolation exercise 3x8-12
Day 2 legs
Squat 4x10
Leg press full ROM 4x8-12
Leg extension 4x8-12
Lying leg curl 3x6-10
Seated leg curl 3x10
Seated calf raise 3x15-30
Day 3 off
Day 4 delts/traps
Barbell military 3 sets, 2x2, 1x6
Seated dumbbell press 3x8-10
Side lateral raises 3x10-15
Seated rear delt shoulder raises 3x10-15
Barbell shrug 3x8-12
Dumbbell shrug or upright row 3x8-12
Day 5 back/bis
Deadlift 3x2-3
Barbell row 3x6-12
Dumbbell row 4x8-12
Close grip pull up 4 sets to failure
Wide grip lat pull downs 4x8-12
Dumbbell curls 3x8-12
Concentration curls or hammer curls 3x8-12
Day 6 off
Repeat
*Side notes: offseason, mass phase, no cardio
What do more competitive guys think? Its fairly basic, nothing crazy, but thats what i believe in mostly. I wasjt overtraining for a while on my 5 on 1 off split so i feel like this day off every third day shiuld allow plenty of recovery, but would anyone suggest a day off between each workout? Ie workibg out EOD, with same routine, juat added rest days..? Just looking to optimize strength /size gains. I have continued to gain size, its just slowed a lot lately and strength has stagnated for quite some time, so i think it was due to my CNS being trashed... thanks anyone who chips in..
Day 1: chest/tris
Flat bench 4 sets, reverse pyramid, 2-3, 4-5, 7-8, 10-12reps
Incline barbell 4 sets same scheme
Dips 4x8-10
Hammer dumbbell bench 3x12-15
Cable flyes 3x12-15
Tricep isolation exercise 3x8-12
Day 2 legs
Squat 4x10
Leg press full ROM 4x8-12
Leg extension 4x8-12
Lying leg curl 3x6-10
Seated leg curl 3x10
Seated calf raise 3x15-30
Day 3 off
Day 4 delts/traps
Barbell military 3 sets, 2x2, 1x6
Seated dumbbell press 3x8-10
Side lateral raises 3x10-15
Seated rear delt shoulder raises 3x10-15
Barbell shrug 3x8-12
Dumbbell shrug or upright row 3x8-12
Day 5 back/bis
Deadlift 3x2-3
Barbell row 3x6-12
Dumbbell row 4x8-12
Close grip pull up 4 sets to failure
Wide grip lat pull downs 4x8-12
Dumbbell curls 3x8-12
Concentration curls or hammer curls 3x8-12
Day 6 off
Repeat
*Side notes: offseason, mass phase, no cardio
What do more competitive guys think? Its fairly basic, nothing crazy, but thats what i believe in mostly. I wasjt overtraining for a while on my 5 on 1 off split so i feel like this day off every third day shiuld allow plenty of recovery, but would anyone suggest a day off between each workout? Ie workibg out EOD, with same routine, juat added rest days..? Just looking to optimize strength /size gains. I have continued to gain size, its just slowed a lot lately and strength has stagnated for quite some time, so i think it was due to my CNS being trashed... thanks anyone who chips in..