Adjusted routine i made

O

Oldspice

0
Monday:
Bench Press
Squats
Pull ups
Triceps (CG Bench press)

Wednesday:
Dips/Push ups
Lat Pull downs
BB Rows
Traps

Friday:
Incline db Bench
Mil Press/Shoulders
Chin ups/Cable rows
Biceps

3x8-4x6 for compound movements 3x12+ for isolation. Any day calve work.

What do you guys think? I run 1.5 miles on Tuesday and Thursday and do abs with it. I go at a quick pace and it takes me 11mins on average to complete 1.5 miles. I don't want to over do the running....
 
There is room for improvement. First glance at your routine and I noticed that you are working the same muscle groups (with the exception of legs) basically every other day. This could potentially lead to overtraining or even worse, injury. The next thing I noticed was a perceived neglect of your legs.

I think if squats and calves are the only leg exercises you're gonna do and only once a week at that, you're gonna end up with a body that is out of proportion, and with limited gains.

As someone who use to run quite a bit I hated following a leg day with a run or vice-versa.

I am not a professional at all but just from what I have learned and has worked for me I would change your workout to look something like this:

Monday Chest/Tri/Delts
Bench Press
Incline DB Bench
Decline (feet up) Pushups
Military Press
Dips
CG Bench Press

Tuesday
Run
Abs

Wednesday Back/Bi
Lat Pulls
Pullups/Chins
BB Rows
Cable Rows
Some kind of curls (because you're not really doing any Bicep iso)

Thursday
Run
Abs or
REST (since you might do legs next day -- see Sunday)

Friday Legs
Squats
Deads
Hacks
Calves

Saturday
REST

Sunday
REST or
Run
Abs
 
won't lead to overtraining if he lets them recover. FBWs every other day are pretty normal.

I agree with more leg work though.

Personally I'd just add leg work on the other two days and you're good to go.
For example deadlifts or romanian deadlifts on wednesday and maybe front squats on friday.

If you want to keep the basic structure of the routine then I think that's a good way to go. It looks very much like a simple (but that does not mean ineffective) squat/dead, bench/military press, row/pullups routine 3 times a week.
 
agree with karky.
overtraining is an overused word its alot more difficult than you think to overtrain if your diet and rest is :cool:
 
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