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Help With Routine

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Help With Routine - 10/24/2005 11:13:45 AM

vultures

Posts: 12
Joined: 4/11/2005
Status: offline

Hi All,
I have been working seriously for the past 6 months with little or no significant development. I am 5'7" and weigh 145 lbs. I typically work 4 times a week and I work each bodypart per workout.

Monday - Chest.
Machine Press - 3 Sets of 6 reps
Bench Press - 3 Sets of 6 reps
Incline Barbel press - 2 Sets of 6 reps
Decline Barbel Press - 2 Sets of 6 reps.

Tuesday - Triceps
   Tricep Extensions(M/C) - 3 Sets of 6-8 reps
   Cable Pulldowns - 3 Sets of 6 reps

Wednesday - Off

Thursday - Legs
   Leg Extensions - 3 Sets ot 10 reps
   Squats - 3 Sets of 8 reps
   DeadLifts - 2 Sets of 6 reps
   Seated Calf raises - 3 Sets

Friday - Biceps
    M/C Curls - 3 Sets of 6 reps
    Barbell Curls - 3 Sets of 6 reps
    Concentration Curls - 2 Sets of 8 reps.

I almost do my shoulders and back every workout with lighter weights as I had a shoulder injury and I am going easy on that. My problem is I am not making significant progress. I am reading Arnold Encyclopedia and he asked begginers to workout 6 days a week working out each muscle group twice a week. Based on my understanding I planned this routine..

Monday - Chest, Shoulders.
Tuesday - Back, Lowerback, Legs
Wednesday - Biceps, Triceps, Forearms
Thursday - Off
Friday - Chest, Shoulders.
Saturday - Back, Lowerback, Legs
Sunday - Biceps, Triceps, Forearms
Abs - Everyday

It is mentioned to do 12 sets of 8-10 reps for upper body and 16 Sets of 10-12 reps for lower body.

My question is isn't this overtraining the muscle although I am giving myself 3 rest days for each muscle group. Please suggest any required changes in my above routine.

I am a vegetarian and I have atleast 5 meals per day and I make sure to get 2000 cal/day. Also I take whey protein supplement 3 times a day to meet my protein requirements. Is this depending too much on supplements.

Thanks for your patience to read this post...please help me
Vultures.

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RE: Help With Routine - 10/24/2005 11:44:24 AM

Italianangel

Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline

YOu may want to do abs 1-2 times per week and obl 1-2 times per week, otherwise as far as overtraining, as long as you worked up to this progressively then no, and as long as you are backing off every 4th week of the month then you are fine!

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RE: Help With Routine - 10/24/2005 12:50:02 PM

vultures

Posts: 12
Joined: 4/11/2005
Status: offline

Thanks ItalianAngel. Sorry for asking this, but what does obl mean. Is it somethig Other Body .....

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RE: Help With Routine - 10/24/2005 2:28:29 PM

Italianangel

Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline

sorry, obliques...side of abs.

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