Advice Please

[Mozzie210]

Hi All,

I have been dabbling in weights for 5 or so years and have recently made a comeback to the gym after a Rugby injury sidelined me for over 2 years.

I have always had the tendency to overtrain and I am trying to be a bit more intelligent about my approach to lifting this time round., So I would really appreciate your educated opinions regarding my training programme below.

I have a largish frame but find it hard to put on solid mass - I am a hard worker and like to train 5 (minimum) -6 times a week. I only perform Squats/Deadlifts once a week. Although I do a fair bit of Cardio each week I do have a bit of body fat to lose as well.

My Diet is OK, not flawless but I feel like I am definitely getting my daily protein, carb, fat requirements. - using Protein and Kre Alkalyn supplements as well.

Thanks for your help fallas!

Mon - Shoulders/Chest

Dumbell Chest Press- 4 x 6-8

Flies - 4 x 6-8

Push Ups - 4x 15-20

Hammer Presss - 4x6-8

Seated Front Raises - 4x 6 - 8

Seated Side Raises - 4x 6-8

Shrugs - 4x6-8

Upright Row - 4x6-8

Dumbell Deltoid Flies - 4 x 6-8

Tues -OFF Martial Arts ( 60min Intense Cardio)

Wed - Bis/Back

Concentration Curls - 4 x 8-10

Standing Hammer Curls - 4 x 6-8

Cable Curls - 4 x 8

Seated Row - 4x 6 -8

Lat Pulldown - 4x 6 - 8

Undergrip pull ups - 4 x 6

THURS- Tris/Legs

Skullcrushers 4 x 8

Cable pushdown 4 x 6-8

Pushdown Machine press - 4x 6 - 8

Bench Dips - 4x10

Squats - 5 x 6-8

Leg Press - 4 x 8

Hamstring Curl Machine - 4 x 8

FRIDAY: OFF

SATURDAY: Chest/ Back

AM: Martial Arts

Back

Deadlifts - 5 x 6-8

Seated Row - 4x 6 -8

Lat Pulldown - 4x 6 - 8

Undergrip pull ups - 4 x 6

Chest

Dumbell Bench - 4 x 6-8

Chest Flies - 4 x 6-8

Push Ups - 4x 15-20

Hammer Presss - 4x6-8

Shoulders/Bis

Seated Front Raises - 4x 6 - 8

Seated Side Raises - 4x 6-8

Shrugs - 4x6-8

Upright Row - 4x6-8

Dumbell Deltoid Flies - 4 x 6-8

Concentration Curls - 4 x 8-10

Standing Hammer Curls - 4 x 6-8

Cable Curls - 4 x 8

[Sifo-Dyas]

Looks useful enough to me Mozzie. I am not sure what your goal is but the volume, style & frequency looks effective and better that many I have seen.

I prefer to to put more emphasis on legs and back than you have but I am a competitive bodybuilder and those are probably the 2 main groups that require the most intense training for overall ballance and density.