My Workout - FEEDBACK PLEASE

A

Azn_Drag0n

0
I want to know if I am overtraining or not.

Workout A: Push
• Deadlifts 4x
• Bench Press/Chest Dip 5x
• Squat 4x
• Incline Bench Press 4x
• Standing Hip Adduction
• Shoulder Press 3x
• Standing Calf Raise 4x
• Bench Dip/Skull Crushers 4x
• One Arm Triceps Extension 3x

Workout B: Pull
• Lateral Pulldown/Chin-up 4x
• Straight-back Straight-leg Deadlift 3x
• Bent-over Row/Seated Row 5x
• Standing Hip Abduction
• Upright Row + Lateral Raise 3x
• Supine Curl + Preacher Curl
• Seated Rear Lateral Raise 3x
• Shrugs 3x
• Incline Sit-Ups 3x
• Incline Twisting Sit-Ups + Side Bend 2x

Workout C: Cardio Training + Plyometrics
• Power Cleans
• Stair Jumps
• Weighted Power Straight
• Broomstick Twist

Okay so my plan is going like this:

Sunday: Workout A
Monday: Workout B
Tuesday: Rest - TaeKwonDo
Wednesday: Workout A
Thursday: Workout B
Friday: Workout C
Saturday: Rest- TaeKwonDo

In the workout A and B where there are " / ", it means that if I did Benchpress on Sunday, then do Chest Dip on Wednesday.

An exercise + another exercise are supersets. A heavy exercise followed by a light one.
 
On push day, I think one triceps exercise is sufficient. they get worked on all 3 of your presses, so don't wanna over do a small muscle.

On pull day, seems like a lot of volume for the back...but it is pretty evenly distributed. don't do too many curls. remember biceps get hit with every back pulling movement. Maybe 2 sets of supersets on that.

Do you think you'll have the energy on friday for that workout?
If you find you don't, you could always do this:

Sunday: Workout A
Monday: Workout B
Tuesday: Rest - TaeKwonDo
Wednesday: Workout A
Thursday: Rest
Friday: Workout C + abdominals
Saturday: Rest- TaeKwonDo

and then the following week do
Sunday: Workout B
Monday: Workout A
Tuesday: Rest - TaeKwonDo
Wednesday: Workout B
Thursday: Rest
Friday: Workout C
Saturday: Rest- TaeKwonDo

TKD always kinda worked me hard...not as hard as my Kempo Karate sensi did, but 7 days a week without any real off time might lead to CNS burnout or simple over training.

Try it your way first...you know your body and energy levels better than me. If you find its too much, try my idea for a couple weeks (insert the rest day wherever you feel you need it most)
 
I would say you got alot of volume there. How long do these workouts take? You got deadlifts on push day and stiff legged deads on pull day? You shouldnt really superset such a small muscle as the biceps but do Rowing + curls. Do a prime mover followed by a smaller muscle. Go to 1 arm isolation exercise per workout, and you only need one lateral delt exercise.
 
what do you guys mean too much volume? Do you mean too many sets?

I've been doing that much before and I think it's alright for me.

But i think I should probably cut it down to one bicep/tricep movement. Thanks a lot y'all! Anymore tips would be great.
 
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