Next level

[ramy]

ok guys i wanna start getting serious and train more without over training

my last week was so good that i think it hurt me more than i gained at least for the beginning of this week because i went into gym carbs in me calories in me good state of mind had my preworkout supps/shake and my peanuts:D

but as soon as i worked out i got red and a bit nausey my pre workout is like that makes you a bit jittery but usually not nausey where you wanna faint/extremely tired which i didnt even feel like going in as stated above... going into my first chest exercise my heartbeat was through the roof a bit nauseated my chest didnt feel like it was engaging in the pushes and my warm up felt like a freighttrain. i definately didnt push as much as i normally do. i had to work weekend so i trained mon-fri all 5 days.however i work out 5 days typically every week but usually with a break wed and come in on saturday for legs. im suspecting that i overtrained my body completely not necessarily because it was all without a break in between which is a possiblity but more so that my workouts last week were all insane and bumped up weight on everything and felt great later those evenings and the following mornings....in saying this i dont want to compromise great workouts with over training so i wanna try be more efficient but keep the intensity as high but without compromising the gains.

ive been considering for a while doing chest twice a week as im lagging on chest shoulders and back perhaps twice a week (or at least deadlifts as my back is gaining extremely well )legs definately twice a week, id cut arms to once a week as id be doubling up anyway and perhaps calves twice a week and id keep forearms once a week and hams once a week as ill be doubling up from the straight leg deadlifts and dont want to compromise my leg workouts or should i change to normal deadlifts if im considering double legs a week?

is this possible to make that work? if not over 5 days then i could work it over a 6 day cycle but no more than 6. these are my exercises which should i cut out? i know which are more important but considering what kind of split with what exercises and how many days a week that can vary.

chest: flat, incline, dips, incline dumbbell fly

back : barbell rows, tbar rows, dumbbell row, straight leg deadlift

biceps 1 : barbell, dumbbell, incline dumbbell curl

biceps 2 : barbell, dumbbell, preacher, single incline dumbell curl

triceps 1: (post chest workout following dips) push downs, single dumbbell extention

tricep 2: close grip, push downs, french press, single dumbell extension

forearms:(post back workout following deadlifts) reverse wrist curls, wrist curls (all barbell)

legs: back quats, leg press, leg extension, leg curl, barbell lunges

abs: standing cable crunch, grounded cable crunch and an optional body weight exercise

[ramy]

if i cut out my entire arm day or didnt do my arms with chest i probly wouldnt over train (regardless of having a BOOMING week or not) im not that naive but its more than just over training, i do wanna take it to the next level.

[Luigi]

your post is really hard to understand, not quite sure what your asking, and those exercises at the bottom, is that training biceps/triceps twice a week or are you giving 2 alternate exercises and asking us which one you should use ?

[Cronus]

You could start by growing a moustache and hardening the F#**k up!