chris workout routine

[chris316]

hi there hope you can help
im 29m,5'10,190lbs, since new year i've kept record of my protein intake, only twice has it been below 200g
here is my training routine

day 1
chest/shoulders/tri's

flat bench x4
inc bench x4
cable x over or flyes x4

db press x3
upright row x3
db front raise x3
db side raise x3

cable push down x4
db or cable kickback x4
o'head cambered bar ext x4

day2
back/bi's

deadlift x4
db row x4
pulldown x4

21's x4
preacher curl x4
conc curl

day3
legs

squats x4
leg press x4
leg ext x4

lunge x4
leg curl x4

seated calf raise x4


rest 1 or 2 days


back to day 1

i train abs 3 times per week

am i overtraining? i've not moved from 190lbs,i've near enough cut out all cardio and still no change
maybe i've lost the xmas beer belly and added some mass??

[guimond777]

200 gs of protein a day??? goodness what are you taking?

I'm happy to hit 40 g a day haha.

[Helene]

Hi Chris, your workout looks good to me. I'd maybe have a couple of suggestions:

Add a reverse fly exercice for your rear shoulders, their often neglected. You can take the front lateral raises out if you think it's too much. You workout your front delts plenty enough with your chest..they are often overtrained

You should add a couple of back exercices. It's not normal to train your shoulders more than the back. The back is much bigger muscle. If I were you, I'd add some shrugs for your trapezius (the best exercice for traps) and I'd try replacing the pulldows by pullups if you can do them. Their the best too. You can also do both.

Good luck!

[chris316]

thanks for the advice,
i do include reverse flys and shrugs occasionally but not every workout
as for pull ups is it normal for me to only manage 7 or 8, i really stuggle with them

cheers
chris

[Helene]

yes it's normal, just keep doing them and you will be able to do more.

It's funny, I'm telling you to do them and I can't do them myself! I can't even do 1 wide-grip pullup. But I do close-grip to practice and eventually maybe I'll be able to do wide-grips.