Is this a good workout program?

I

Indrid_Cold

0
Hey, I´m new here and thought I'd present to you my current workout program and let you guys determine if it's a good one.

I have for many years trained with weights, but not in a very "professional" way. Mostly going to the gym with my mates etc. For the past two years I´ve been doing a more planned routine to get better results. I have no interest in getting big and bulky, I´m more into the "swimmer's body" look. Wide shoulders, leans waist and muscly. Bit like Brad Pitt in Fightclub, or what Sting (the musucian) used to look like. :)

In addition to this workout program routine I run for 40 min 5 times a week. I eat healthy as well.

Monday

Chest

Pushups, 3 sets until failure
Bench Press, 6 sets 10 reps
Inclined Bench Press, 6 sets, 10 reps

Chest fly, 6 sets, 10 reps
Dips, 5 sets to failure
Dumbbell pullover 5 sets, 10 reps.

Plus some biceps workout

Tuesday

Back

Front wide-grip chin up 6 sets to failure
Bent-over barbell row 6 sets, 10 reps
Dumbbell bent-over row 6 sets, 10 reps
Deadlift, 6 sets, 10 reps

Plus some underarm/wrist exercises.

Wednesday

Shoulders

Seated barbell press 6 sets, 10 reps
Lateral raise, 6 sets, 10 reps
Rear delt lateral rase, 6 sets, 10 reps
Arnold dumbbell press 6 sets, 10 reps
Front raises 6 sets, 10 reps.

Plus some abs

Thursday

Biceps, triceps

Pullups 6 sets to failure
Barbell curl 6 sets, 10 reps
Dumbbell curl 6 sets, 10 reps
Dumbbell concentration curl 6 sets, 10 reps

Barbell French press 6 sets, 10 reps
Triceps extension 6 sets, 10 reps

Underarm/Wrist exercises.

Friday

Legs/Abs

Squat 6 sets, 15 reps
Calves 6 sets, 15 reps

Abs 30 min to failure

Weekend - rest.


My biggest concerns are that my trapezius muscle will get too large and give me that bulky and stiff look. My front delts also seem to grow much quicker than my rear delts which looks a tad unbalanced. I realize that swimming will help me get there, but are there any exercises in my routine that might stand in my way, or am I missing something?

Thanks:)
 
Waaaaaaaaaaay overtraining. 12-16 sets for large muscle groups is plenty; 8-10 for smaller ones. You have way more for chest and biceps than back and tris, which will lead to an imbalance. Pullovers really are more of a back movement than chest. They don't belong on chest day at all, IMO. 12 sets for legs? They make up half of your body! That needs to be evened out- where are your hamstring exercises? Rather than reinventing the wheel, why not find a good routine online to follow??
 
Thanks for your response!

IWalkAlone said:
Waaaaaaaaaaay overtraining.
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In what way? Too much in one day? One week?

IWalkAlone said:
12-16 sets for large muscle groups is plenty; 8-10 for smaller ones.
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So 10-15 should be ok then?

IWalkAlone said:
You have way more for chest and biceps than back and tris, which will lead to an imbalance.
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Do you know any killer triceps exercises? This is something I've been looking for. Should I work my back more than once a week?

IWalkAlone said:
Pullovers really are more of a back movement than chest. They don't belong on chest day at all, IMO.
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You are probably right.

IWalkAlone said:
12 sets for legs? They make up half of your body! That needs to be evened out- where are your hamstring exercises? Rather than reinventing the wheel, why not find a good routine online to follow??
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Thanks. I´m gonna include hamstring exercises in my routine. This workout is a compilation of workouts I´ve seen online, maybe a bit over the top though. You know any good workout programs I could follow to get that ripped muscly look? :)

Thanks
 
Too much in one day. You should be able to finish weights in around an hour. Getting lean is about diet much more than training. What is your current diet like?
 
IWalkAlone said:
Too much in one day. You should be able to finish weights in around an hour. Getting lean is about diet much more than training. What is your current diet like?
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I already am lean, just want more visible abs i.e. I have to lose just a little more body fat. I still want a muscular body, I´m just afraid that if I do it wrong I will end up clumsy and stiff as a board, instead of athletic and strong.

Breakfast: Oatmeal (porridge), two eggs and freshly squeezed juice.

Before workout: protein shake (sometimes with a fruit or rye bread)

After workout: protein shake + Lunch (tinned tuna/sometimes other forms of meat, veggies with pasta/rice/potatoes)

Snack: Fruit/bread

Dinner: No strict diet, but I eat healthy. No fast food, and I always include sallad.

Evening snack: fruit, bread

That´s pretty much it.
 
I don't know about overtraining, maybe just wayyyyyyyyyyyyyyy over complicated.

Eat breakfast and keep it simple. For f sakes I didn't even want to read that workout. LOL
 
Wow what a great work out plan! I am a restless workout fanatic, and when I am not writing about the latest leg exercise, I am actually doing them.
 
Ok, now I´m confused :)

How is doing one muscle group a day complicated? What should I do? Stop exercising my chest and focus on my back? How is it possible to overtrain?
 
Indrid_Cold said:
Ok, now I´m confused :)

How is doing one muscle group a day complicated? What should I do? Stop exercising my chest and focus on my back? How is it possible to overtrain?
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You need to do some serious reading.

Horizontal push
Horizontal pull
vertical push
vertical pull
lower push
lower pull

Everything else is icing on the cake. Don't focus on the icing.
 
^Thanks. I have done some reading but opinions differ a lot on what is a healthy good exercise and what is not. It´s hard to get a clear picture.

Do you mean that all I have to do are exercises in those categories you mentioned?
 
Indrid_Cold said:
^Thanks. I have done some reading but opinions differ a lot on what is a healthy good exercise and what is not. It´s hard to get a clear picture.

Do you mean that all I have to do are exercises in those categories you mentioned?
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Yes. Keep it simple. You can isolate as you want but keep those core lifts as they are the foundation of your workout.


I feel ya on the confusion part of it.
 
Habib said:
Yes. Keep it simple. You can isolate as you want but keep those core lifts as they are the foundation of your workout.
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Thanks man. So should I ditch my current routine and go for something like this:

menshealth.com/powertraining/php/4day.php

(unable to post url)
 
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