Originally posted by halffttime
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My opinion; Total overkill & would have a rest day, mid-week.
Arm day is shoulders & biceps. There is nothing there that will particularly work your triceps (which take up 2/3rds of your 'bicep' size)
That is overkill on your biceps, they're only a very small muscle group and probably the easiest muscle to overtrain. They're small and you hit them with just about every other lift you do. Believe it or not, many see great gains when not training their biceps or doing very little (maybe 3 sets of say barbell curls per week) Myself included. I used to blast the hell out of them and seen virtually nothing, I focused more on my triceps & made decent progress.
I'd look at a two day split routine.
Day 1. Chest & triceps
Day 2. Back & biceps
Day 3. Day off/rest
Day 4. Shoulders/traps/neck (don't have to train neck but I would if you don't want to look out of proportion)
day 5. Legs
Day 6 & 7. Rest/off
If you want to maximize fat-loss, I really would strongly suggest adding cardio.
Whether you're looking to lose weight or add muscle mass, diet is critical. If your diet isn't upto scratch then you will see very little in terms of gains. Get plenty of rest/sleep, drink plenty of water. If you can stomach it get some cranberry juice down you, its very high in anti-oxidants and great for the kidneys and has numerous health benefits.
You haven't posted your diet, I only scanned & see zero advice. Your body is like a car, without the right fuel, you ain't getting very far.
Its all well and good saying I'm cutting on 1800 cals or bulking on 3,800 cals but what from?
Diet, sleep, gym all three go hand-in-hand. Without one, you aren't going to get great results.
I can not stress enough; diet is key.
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