Am I overtraining

[crand003]

I am 19 yrs old and my workout schedule looks like this:

Mon-biceps/forearms
Preacher curl-4x10
Hammer-3x10 L
Alternate-3x10
Pull ups-3x8

Tues-Chest/tri
Bench-6,4,4,2
Inc-4,4,2
Weighted Dips-3x10
incline flies-3x10
bench flies-3x10
pushdowns-3x12
over head ext-3x10

Wed-Legs
Squats-3x10
Leg Press-3x10
Leg Ext-3x10
Leg Ext(hamstring)-3x10
Claves-4x10

Thurs-Back
Rows-4x10
Pulldowns-4x10
Hammer Strength-3x10
deads-3x10

Fri-Shoulders
Shurgs-4x10
Upright rows-3x10
Behind the kneck M.P.-3x10
Laterals-3x10

Sat-Tri/Chest
Close Grip-3x8
D.B bench-2x8
D.B incline-2x8
SKull Crushers-3x10
Weighted dips-3x10
one arm ext-3x10
pushdowns-3x10

 

[Eze]

I would say so.

You only have one rest day per week and you are doing a shit load of exercises per week.

Stick to heavy compound lifts, and ditch the other stuff.

Try a split like:

Day1: Chest/Shoulders/Tri

Day 2: Back/Bi/Forearms

Day 3: Legs

 

[gottabadrash]

definitaley overtraining

 

[huskyguy]

Yes you are, Easto gave you some good advice-less often, more intense, core workouts-deads, squats, bench.

 

[AngryMuscles]

yes you are....
try some routines on the sticky topics

 

[crand003]

so what are the best exercises I should use on each day

 

[joshbeam1]

Yes, u r definately overtraining.
When I was about your age, I did the same thing. Pounded my arms w/skulls and curls, just to find out that I was missing where it was all at.
Put your focus more on major movements(core movements) such as DEADLIFTS, SQUATS, etc.
Work back and bi's the same day. Put BACK 1st in your workout. Meaning deadlifts, rows, lat. pull downs, etc. THEN whatever energy(which will be barely any) do a few sets of curls.
Do chest, shoulders, tris another day. add new stuff to your chest routine(reverse grip bench) and keep switching stuff up, dips are also a major mass builder for triceps, shoulders usually get hit pretty well w/incline bench press, but wouldn't hurt to do some military press or raises. BE SURE to do REAR Delt work (reverse flies/bent side laterals) something on that order.
*make sure u space out a few days between deadlift day and squat day
Do some LOW squats (box squats are good) get on a good mass building program..if u need one let me know your max or do something like that 5x5 make sure u're squatting LOW(below parallel) do calf raises maybe some leg presses If u're gonna do extensions do them as more of a warm up to start off your workout
Keep asking ?'s. Keep your form good. EAT EAT EAT. REST
G'luck bro.

 

[iron addict]

I could do 10 grams a week gear and woudn't grow on that. Forgat all the SHIT you read about the pro's in the glossy magazines and listen to what the vets on this board tell you to do and you will be saved!

Can I get an amen!

Iron Addict

 

[joshbeam1]

one more thing....alternate deadlifts one wk and goodmorinings the next. CHeck out some video's on both so u get an idea of the proper form. GOOD Form is always most important, so focus on that more then the #'s u're putting up.
Oh...some people like shrugs on back/bi day(thats what i perfer) others like doing it on shoulder day, so whatever u're more comfortable w/.
I sometimes go back/bi's chest legs shoulders/tris for a four day workout routine....just make sure u're getting plenty of rest. Sometimes training only 3 days a wk is plenty to grow. DIET bro. rest.

 

[Eze]

I could do 10 grams a week gear and woudn't grow on that. Forgat all the SHIT you read about the pro's in the glossy magazines and listen to what the vets on this board tell you to do and you will be saved!

Can I get an amen!

Iron Addict

AMEN!

 

[crand003]

thanks guys for all your help

 

[crand003]

Could someone make me a workout and the exercises I need included.