yeah i think i will swap it around to
mon-chest /biceps
tue-back
thrs-shoulders/triceps
fri-legs

makes more sense really as back legs are biggest should have own day

need to do legs on friday as do boxing tues and thrs nights so need to be able to stand for this lol

anyway rest day today

Legs on friday is best as you have the weekend to recover

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thrs
shoulders

warm up
rear delts light 25reps
dumbell press light 25reps

shrugs 12,10,8,8
smith machine press 12,10,8,6
upward row 10,10,8,8
dumbell arnold press 12,10,8
front raise 3 to failure with a plate
side raise 12,10,10
rear delt (machine) 12,10,10

chucked in some forarms as weill change it around next week
dont know what there called but roll bar down to fingers on bench and up agian
and same thing but standing with bar at glutes area

would this be to much aswell when swap around and do tricepts aswell obv take forarms out next week

I'll be honest mate, if I did that much, with enough intensity, it would take me out of the game for quite a long while and I've been training for a long time. I should add that all my training until last week was naturally, rather than with chemical help.

I would say the overriding factor would be your recovery time. As long as you get the most you can out of each workout and you recover in time for the next and you can do that consistently, then you are probably not overtraining. If you do half hearted workouts, just to get the sets and reps in and then you struggle to recover then I'd say reduce it a bit.

In my experience overtraining isn't immediately obvious. You might not even notice it until you suddenly realise you haven't worked out at all or at the very least put in a good shift for a week or so. You might find yourself making (lame) excuses for missing gym time, just feel knackered and not realise or appreciate why you feel shagged and then it'll suddenly dawn on you that you might be overtraining!

Only you can judge that.

Good luck anyway, whatever you decide.

cheers to be honest i go hard and if didnt do as much i maybe wouldnt feel done enough
recovery is good its seven days before i work that muscle group
ive also over last year this is how i ave trained as shown by friend and i have seem masive masive difference in gains

I know exactly what you mean. There's nothing worse than sitting there an hour later wishing you'd done a bit more. All I would add though is sometimes coming out of the gym feeling completely done in doesn't always necessarily translate into having worked the intended muscle properly.

And when you say you've done it for a year I presume you mean that and something similar, as in changing your routine occasionally. A brief spell of low reps, or high reps, a different order to the exercises or changing dumbbells for barbells and back again etc etc etc etc

Anyway, apart from that you've answered your question . . . if you are still gaining, then you must be doing it right.

Cheers

i have changed it around ie with deffernt wieght also swaped round different excercises also differnt reps so hasnt been same for year
mean ive done as much as can and always done the chest/tri back/bi shoulders/forarms legs routeen i have also swaped days these have been done on so do change things around

friday
legs
squats 12,10,8,8
standing hamstring raise 12,10,8,8
seated leg raise 12,10,8,8
standing calf raise 12,12,12,12
seated calf raise 12,12,12,12

job done

Only squats for quads?
There needs to be more for your legs unless it's very high intensity!

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Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.

mon
chest/bicept

warm up
delt warm up light 30reps
bench press bar only 30reps

chest
decline bench 10,8,6,15
incline bench 10,8,6,15
flat fly 10,8,6,15
cable cross over 10,8,6,15

bicept
standing ez bar curl 10,8,6,15
hammer curls 10,8,6,15
one arm curl 10,8,6,15
preacher curl 10,8,6,15