i know im over training and need help

[srobles619]

ok first off i work out six days a week

my split is

sunday- chest shoulder tries
monday- back bies traps
tuesday- legs
wednesday - repeat day 1
thursday- repeat day 2
friday- repat day 3

ok here is the deal... i know im over training i spend 3 hours in the gym every day and thats with no cardio.

here is my day 1 workout

chest
incline dumbbell press- 3x8-10
flat dumbbell press- 3x8-10
decline bench- 3x8-10
hammer press machine- 3x8-10
cable flys 3x8-10

shoulders
dumbbell press 3x8-10
arnold press 3x8-10
dumbbell raises 3x8-10
smith machine
overhead press 3x8-10
various cable exercises 3x8-10

tries
dumbbell sitting overhead extensions 3x8-10
rope pull-downs 3x8-10
skull crushers 3x8-10
weighted dips 3x8-10

i know its not good but its how i have been training for a while and feel like i have been getting progressively stronger and been putting on decent size..... so i would like help from anyone to tell me why this is wrong and what a good workout would be . im currently bulking and want to put on 20-25lb before i start cutting im 190 at 12% or so and want to get to 210-215. so any help would be great i basically asking for a PIMP-MY-ROUTINE
THANKS IN ADVANCE

 

[Jesky]

you will always put on size if you train hard, but it all depends on your routine imo if i did 3 parts a day i would be exhausted in strength an stamina by the end which will have an effect.
Everyone's different but i like
mon: back,bis
tues:chest, tris
wed: shoulders,traps
thurs:legs
fri:back, bis
sat:chest,tri
i do legs once a week reason is they take so long to recover..

 

[stang50]

I think you're definately doing way to much in one day. Also your chest workout is all dumbells, looks good but barbell is good too maybe switch it up each week. You're getting your full body workout done in 3 days, no need to repeat again. I would take your routine and spread it out 5 or 6 days. I personally do 1 muscle group per day. On chest back and leg day, I never add another muscle group being they're the largest groups, only thing I mix is bi and tri workout. You could to tri workout after chest or bi after back. Just remember your muscles need plenty of rest to grow so hitting the same group twice a week is too much IMO.

 

[JMB1]

Yes you are overtraining

Your training everything twice a week to try and gain mass.
Slow it down a little without compromising your intensity.
Don't miss meals or rest. Keep a lot of variety in your workouts.

JM

 

[tacosauce]

If it's working for you keep going.

Your body has a natural way of telling you if your over training or not, it's called motivation. if not as motivated to goto the gym then your over training.

personally with that much training, i'd recommend you incorporate more rest days. just because their are 7 days in a week, doesn't mean you have to work on a 7day routinue