am i over training?

[thelongseason]

Goal is muscle hypertrophy .

Monday ( Push )

1. Flat Bench Barbell Press ( 3x 6-10 )
2. Incline Dumbbell Press ( 2x 10-15 )
3. Dumbbell Lateral Raises leaning on bench variation ( 3x 10-15 last set drop )
4. Dips ( 3x - failure )
5. Tricep Rope Pushdowns ( 4x 8-12 )

Tuesday ( Pull )

1. Lat Pushdowns w Rope ( 2-3x 8-12 ) ( warmup )
2. Close Grip Chin ups ( 2x 6-10 ) ( warmup )
3. Lat Pull Downs with wide bar ( 3x 8-10 reps )
4. Machine Rows ( Close Grip ) ( 3x 8-10 )
5. Reverse pec deck ( 3x 8-10 )
6. Dumbbell Curls ( 3x 12-15; last set drop )
7. Reverse Curls ( 3x 8-10 )
   

Wednesday ( Legs + Shoulders + Forearms )

1. Squats ( 3x 6-8 )
2. Leg Press low & narrow ( 3x 6-10 )
3. Stiff Legged Dumbbell Deadlift ( 2x 8-12 )
4. Leg Extensions ( 2x 15-20 )
5. Calf Raises ( 2x 50-100 - standing , 2x 40-50-leg press machine)
6. Wall Sit ( 1:30 - 2 mins )
7. Seated OHP Dumbbell ( 3x 8-12 )
8. Dumbbell Wrist Curls superset w Dumbbell Wrist Rotations( 3x 10-15 & dumbbell rotations for 30-60s )

Thursday ( Push )

1. Flat Bench Barbell Press ( 3x 6-10 )
2. Incline Dumbbell Press ( 2x 10-12 )
3. Dumbbell Lateral Raises leaning on bench variation ( 3x 10-15 last drop)
4. Dumbbell SkullCrushers ( 3x 10-12 last set drop )
5. Overhead Rope Extensions ( 3x 10-12 )

Friday ( Pull )

1. Lat Pushdowns w Rope ( 2-3x 8-12 ) ( warmup )
2. Close Grip Chin-ups ( 2x 6-10 ) ( warmup )
3. Lat Pulldown V-bar ( 3x 8-10 )
4. Close Grip Machine Rows ( 3x 8-10 )
5. Reverse Pec Deck ( 3x 8-10 )
   
6. Dumbbell Shrugs ( 4x 10-15 )
7. Dumbbell Curls ( 3x 8-10 last set drop )
8. Reverse Curls ( 3x 8-10 )

Saturday ( Legs + Shoulders + Forearms )

1. Squats ( 3x 6-10 )
2. Leg Curls 4x 12-15 )
3. Leg Press low & narrow ( 3x 6-8 )
4. Calf Raises ( 2x 50-100 - standing , 2x 40-50-leg press machine)
5. Wall Sits ( 1:30 - 2 mins )
6. Seated OHP Dumbbell ( 3x 8-12 )
7. Dumbbell Wrist Curls superset w Dumbbell Wrist Rotations( 3x 10-15 & dumbbell rotations for 30-60s )

Sunday ( Rest )

Abs ( Alternate Days )
1. Bodyweight Planks ( 3 sets with 30 sec decrement in each set )
2. Lying Leg Raises ( 3x 20 )
3. Russian Twists ( 3x failure )

 

[bamandau]

@thelongseason The common saying is "overtraining or under-recovering?"

It depends.

The answer to this question really comes from you-Are you making progress each week/month?

If so, then no, you're not overtraining.

If no, then yea, you're overtraining.

There's no way to look at a bunch of exercises and know if you're overtraining or not. It comes down to your training history and the progress you're making from week to week.

 

[dawn16]

@thelongseason No such thing as overtraining, it’s just not eating enough or not sleeping for long enough

 

[thisguynamednick]

@thelongseason If you are eating well and are not a complete beginner then this split will not cause you to overtrain