New Routine: Overdoing It?

[GarbageGuy]

Hey All,

Okay, so based on what I have learned so far, I revamped my routine and tried it out. Some of it feel like it worked and some of it feel like it didn't. I think I still may be overdoing it with some muscle groups.

So here is what I am doing:

Day 1: Back and biceps
Day 2: Abs and legs
Day 3: Chest and triceps
Day 4: OFF
REPEAT

I am doing the compound excersizes first and the isolation ones second like I learned. But I think I may be too many on the isolation (mostly because my arms are priority).

So for each muscle group, I do four excersizes at 8-10 reps each with the same weight. For example:

Chest:
Bench Press - 4 sets, 8-10 reps, x lbs
Fly - 4 sets, 8-10 reps, x lbs
Dumbell Press - 4 sets, 8-10 reps, x lbs
Chest Press - 4 sets, 8-10 reps, x lbs

Biceps:
Bicep Curl - 4 sets, 8-10 reps, x lbs
Reverse Bar Bell - 4 sets, 8-10 reps, x lbs
Cable pull - 4 sets, 8-10 reps, x lbs
Hammer Curl - 4 sets, 8-10 reps, x lbs

1st Question: By the time I got to my second/third bicep, I could barely lift anymore. Plus the next day my arms did not feel that sore. Does this mean I am overworking? Since I am doing the compound excersize first, should I reduce the amount of isolation excersizes that follow? Is the compound (chest) already too many?

2nd Question: I obviously need to intigrate some shoulders and forearms. Which days would be best to add those? According to my first question, how many excersizes/sets/reps should I do of these kinds of muscles groups according to my routine?

3rd Question: Am I even on the right track? I keep reading that it is better to work back/triceps on same day instead of back/biceps but then I read it the other way around. Some people say pre-exhaustion is good and some say it is not. Any opinions are great.

And if someone thinks my routine just sucks all together, I welcome anyone to change it up however they want. I feel so confused and just want to get on the right track.

Note: I am a hard gainer.

Thanks
GarbageGuy

 

[AJP]

1st Question: By the time I got to my second/third bicep, I could barely lift anymore. Plus the next day my arms did not feel that sore. Does this mean I am overworking? Since I am doing the compound excersize first, should I reduce the amount of isolation excersizes that follow? Is the compound (chest) already too many?

2nd Question: I obviously need to intigrate some shoulders and forearms. Which days would be best to add those? According to my first question, how many excersizes/sets/reps should I do of these kinds of muscles groups according to my routine?

3rd Question: Am I even on the right track? I keep reading that it is better to work back/triceps on same day instead of back/biceps but then I read it the other way around. Some people say pre-exhaustion is good and some say it is not. Any opinions are great.

/QUOTE]

1. Your biceps were tired from the back exercises before, which is the point and a good thing, don't force yourself if you cant do them, lower the weight. The reason I think your arms weren't sore is because you did pretty high reps for all of the exercises, try a set or two with a few less reps, 5 or 6.

2. Yes, you definitely need shoulder stuff in their, if you already have trap and work with back (shrugs, upright rows, etc.) you could put shoulder presses with the chest and triceps day and make somewhat of a push/pull routine. If not, you could re-vamp and make a push/pull. Pull, legs, push...or push, legs, pull, although three days in a row may be a bit too much for some people.

3. Personal preference...You may be overworking your triceps if you leave your routine the way it is and switch biceps and triceps because your triceps would consistently be worked every other day.

 

[GarbageGuy]

Hey AJP,

Could you elaborate a little bit more about your third Response? I am kind of confused. Are you saying it would be better to work chests with biceps the same day and back with triceps on the same day in order to consistently work triceps?

Just want to clarify.

Thanks for your help.

 

[AJP]

Yeah sure, I'm just saying that with the routine you have now, if do decide to stick to it, it would be better to leave back and biceps together and chest and triceps.

But in general if you had the routine as: back and triceps, legs, chest and biceps (which you would still need shoulder work in) your triceps would be worked every two days because all presses work your triceps as well. Therefore your triceps would be pretty tired and may not have enough time to recover. hope that helps