Am I overworking? Sample inside

[DeadManWalking]

Hi guys, this is my routine for 4 days a week. On back and biceps day I run about 3 miles in 24 mins for cardio each. On the other day I dont do any cardio and the 4th day I just do cardio.

Trying to get some definition/strength. Should I ditch this and move on to the 5x5 method?. I have been doing it for about a month with some results but not great.


BICEPS
--------
Running
Leg raises (20) ABS
Heavy Curls (6,6,6)
Medium Curls (15 x 3)
Weight crunches (12 x 3)
Isolation curls (12,10,8)
Rotary Torso (30)
Assisted dips (30)

BACK
--------
Cardio
Leg Raises
Military press (12,10,8)
Lat Pulldown
Overhead wing press (12,10,8)
Free back extension
Lower back extension
Reverse pec delt
Abs
Pull ups
Leg press
Inner/Outer thigh

Chest/Triceps
---------------
Bench Press
Military shoulder press
Tricep bar
Barbell fly
Shoulder fly (s+f)
Tricep pushdown
Pec fly (heavy)
Assisted dips
Squats

 

[tednatas]

it depends on what ur goals are. this work out routine will shed alot of fat. and u might increase alot of stamina. i would try another routine and split them up week 2 week. try that routine this week, and next have a heavy week were u do less cardio and concentrate more on performing heavy versions of the core excercises. and yes the 5x5 works wonders imo.

 

[BuddyBoy]

I think it also depends on an individual. Like, not everyone is over trained by the same workouts.

Gauge your progress. Do you feel weak? Flat? Are you not seeing anymore growth? Then i would consider overtraining. But some people are so training phobic. Sometimes you can alleviate the weakness/lack of progress by tweaking your diet.. getting more protein, or carbs, or essential fats.. supping with glutamine.. etc.

 

[250ByXmas]

I think squats should get their very own day, not just get thrown in at the end of chest day when you are tired. Depending on how much rest you get between days 2 and 3, you could be cheating yourself on bench day. If you take your military presses to failure, your shoulders and triceps may not be well recovered in time for bench day. The same could apply to days 1 and 2, where your biceps could be too wiped out to give a good workout on pulling motions for back day (though you have only 1 pulling motion on your back day).

 

[hornedfrogs07]

After only 2 weeks on the 5x5 method, I started to get stretch marks (for the first time in my life) on my pecs and shoulders. 5x5 works wonders, IMO.