Joe.Muscle
Active Member
Just wanted to post my old routine for the newbies to look at. Maybe they can see were I made huge mistakes a learn from my mistakes. Take a look I was way overtraining.
Monday
Chest and triceps
flat bench dumbell press 6 sets of 6-8 reps with 2 drops sets at end of 6th set
Incline bench 6 sets of 6-8 reps with 2 drop sets
Flys 5 sets of 10 to 12 reps.
Total of about 21 sets
Triceps 8 sets of skull crushers
8 sets of dumbell extentions behind head for total 16 sets
Tuesday Back and bi's
Lat pull down 8 sets
Rows 8 sets total 16 sets for back
barbell curls 8 sets
cable curls 8 sets...total 16 sets for arms 16 for back 32 totals sets.
Wednesday Shoulders and abs
Shoulder press 8 sets
side raises 8 sets
upright rows 5 sets
abs 12 sets
and that is what I did everyweek for 3 years....no leg training and way way overtraining.
The bad part is I was extremely disciplined with protein and food intake and never missed a workout...so I had the hear and determination but not a clue of overtraining.
Monday
Chest and triceps
flat bench dumbell press 6 sets of 6-8 reps with 2 drops sets at end of 6th set
Incline bench 6 sets of 6-8 reps with 2 drop sets
Flys 5 sets of 10 to 12 reps.
Total of about 21 sets
Triceps 8 sets of skull crushers
8 sets of dumbell extentions behind head for total 16 sets
Tuesday Back and bi's
Lat pull down 8 sets
Rows 8 sets total 16 sets for back
barbell curls 8 sets
cable curls 8 sets...total 16 sets for arms 16 for back 32 totals sets.
Wednesday Shoulders and abs
Shoulder press 8 sets
side raises 8 sets
upright rows 5 sets
abs 12 sets
and that is what I did everyweek for 3 years....no leg training and way way overtraining.
The bad part is I was extremely disciplined with protein and food intake and never missed a workout...so I had the hear and determination but not a clue of overtraining.