Routine Critique

[nonameman]

Here is my routine for my up and coming cycle.

Will be running dbol 5-6 weeks @ 30-40mg and test e @ 600mg/wk.

Second cycle.

4 weeks left of cutting then I'll be at around 9-10% BF.

You will see this is a higher volume routine since I'll be running everything 2x week, but since I'm on the above I'm sure my body will be able to handle it.

I will be running Pull/Push/Legs that way I can run Deads on Pull day and still squat on Legs day, having atleast a day inbetween.

5 Days per week - M/T/W/F/Sun – Working muscle groups every 4-5days.
A1/B1/C1/A2/B2/C2/Start Again.

A1 – Pull
Back (width, thickness, lower):
BB Row (bicep grip) – Warm Up, Heavy 3x5-8
Weighted Pullups – 3x10-12
Deadlift – 3x5-8
Biceps:
Preacher Curl – 3x10-12
Weighted Chin Ups – 3x10-12
Forearms:
Reverse BB Curl - 3x8-10
Traps:
BB Shrug – 3x10-12

A2 – Pull
Back (width, thickness, lower):
Pulldowns – Warm up, 3x10-12
DB Row – 3x 5-8
Rack Deadlift – 3x5-8
Biceps:
Standing BB Curl – 3x10-12
Seated Incline DB Curl 3x10-12
Forearms:
Standing Palms-Up Barbell Behind The Back Wrist Curl 3x8-10
Traps:
DB Shrug – 3x10-12

B1 – Push
Chest:
Decline BB Bench - Warm up, Heavy 3x5-8
Incline BB Bench – 3x10-12
Cable Crossover – 3x10-15
Shoulders (Front, Side, Rear Delts):
Military Press – Heavy 3x5-8
Laterial Raise – 3x10-12
Standing Bent Over Rear Lateral Raise – 3x10-12
Triceps:
Close Grip Bench – Heavy 3x5-8
Tricep Pressdown – 3x10-12

B2 – Push
Chest:
Flat DB Bench – Warm up, Heavy 3x5-8
Weighted Dips – 3x10-12
DB Flys – 3x10-15
Shoulders (Front, Middle, Rear Delts):
DB Press - Heavy 3x5-8
Widegrip Upright Row - 3x10-12
Rear Delt Machine Fly - 3x10-12
Triceps:
Reverse Grip Bench – Heavy 3x5-8
Skull crusher 3x10-12

C1 – Legs & Abs
Quads:
Squat – Warm up, Heavy 3x5-8
Leg press – 3x10-12
Leg Extension – 3x10-15
Hamstrings:
Stiff-Legged Deadlift – 3x5-8
Calves:
Seated Calf Raise – 3x12-15 (with a good stretch/pause on each rep)

C2 – Legs & Abs
Quads:
Squat – Warm up, Heavy 3x5-8
Leg press – 3x10-12
Leg Extension – 3x10-15
Hamstrings:
Seated Leg Curl – 3x10-12
Calves:
Calves on Leg Press – 3x10-15 (with a good stretch/pause on each rep)

Questions: Should I drop Leg Extension (more there for a lighter weight with a good squeeze at the top) but is it going to make too much volume for Quads since I'll be doing deads as well. My legs do respond to higher volume though.

 

[b_saan]

Textbook overtraining, no offense but more is not better no matter whether youre on or not. Lower your volume, split your workout back out to 4 or 5 days and don't work each body part more than every 5 to 6 days at a minimum length of rest and you'll grow. Any less rest than that and you aren't giving your muscles time to recover and grow. Diet + Rest + Training = Growth.

 

[nonameman]

Not to say you're wrong and I appreciate the help/reply,

but the best gains I've made were lowering the volume/increasing freq and working everything twice weekly, I did an upper/lower with Mon/Tues/Thurs/Fri which works out to be 3 days rest with no problems.

I certainly didn't use as much volume as the above routine but I did find working everything twice a week was more benefical, I would only assume it would be even more effective on gear.

Last time for example I was doing 11 working sets per week on chest, where-as here I've got 18 (as you said probably too much, 7 extra working sets is probably not needed) but if I was to drop an isolation for each muscle then I would be back to 12 working sets would that seem closer to the mark?