I just wanted some feedback if my training methodology is an effective. Not sure if I am overtraining or undertraining. Progress is static. Any advise would be greatly appreciated.
Weight Training Program
Mon - Back and Abs
Warm-up: 5 mins of Elliptical Trainer and 70 push-ups
Weighted Pull-ups: 4 sets of 6 to 8 reps
Deadlifts: 5 sets of 15-12-8-6-6 reps (increasing load)
T-Bar/BB row: 3 sets of 12-8-6 reps (increasing load. Last set dropset)
One Arm DB Bench row/Horizontal Hammer row: 3 sets of 12-8-6 reps (increasing load)
Lat pulldown/cable row/straight arm pulldown: 3 sets of 12 reps
Total sets: 18 sets
Abs: 3 Giant sets
Tue - Chest
Warm-up: 5 mins of Elliptical Trainer and 70 push-ups
Flat bench DB press: 1 warm-up set; 4 sets of 6 to 8 reps
Incline bench DB press: 4 sets of 8 to 10 reps
Weighted Dips/Decline BB press: 4 sets of 8 to 10 reps
Cable cross-over: 3 sets of 12 reps
Incline DB flys/Machine Flys: 3 sets of 12 reps
Total sets: 18 sets
Wed - Legs and Abs
Warm-up: 5 mins of Bike and 20 bodyweight lunges and squats
BB Squats: 5 sets of 15-12-8-6-6 (increasing load)
Leg Press/Hack Squats: 3 sets of 10-8-6 (increasing load)
Split Squats/Leg Extension: 3 sets of 8 reps
Stiff Legged Deadlift/Seated Ham curls: 4 sets of 12-10-8-8 (increasing load)
Lying Leg curls: 3 sets of 6 to 8 reps
Standing calf raises: 4 sets of 15 reps
Seated calf raises: 4 sets of 15 reps
Total Quad sets: 11 sets
Total Ham sets: 7 sets
Total Calf sets: 8 sets
Abs: 3 Giant sets
Thu - Arms
Warm-up: 5 mins of Elliptical Trainer and Chin-up, 4 sets of 6 to 8 reps
BB curls: 4 sets of 8 to 10 reps
Incline DB curls/Preacher curls: 4 sets of 8 to 10 reps
Hammer curls/Reverse curls: 3 sets of 8 to 10 reps
Cable Bar curls/seated concentration curls: 3 sets of 12 reps
Close-grip BB Flat bench press: 4 sets of 8 to 10 reps
Skull crushers: 4 sets of 8 to 10 reps
Standing DB Tri extensions: 3 sets of 8 to 10 reps
Rope/Bar cable press: 3 sets of 12 reps
Total Bi sets: 14 sets
Total Tri sets: 14 sets
Fri - Shoulders
Warm-up: 5 mins of Elliptical Trainer and 70 push-ups
Seated DB/Seated BB/Standing Behind-the-neck BB Shoulder press: 4 sets of 12-10-8-6 reps (increasing load. Last set dropset)
Seated Arnold presses: 3 sets of 8 to 10 reps
BB Upright rows: 4 sets of 10 to 12 reps
DB/cable lateral raises: 3 sets of 8 to 10 reps
DB/cable front raises: 3 sets to 8 to 10 reps
Reverse Incline Bench/Cable bent-over raises: 3 sets of 8 to 10 reps
DB/BB shrugs: 4 sets of 10 to 12 reps
Total Shoulder sets: 24 sets
Abs: 3 Giant sets
Cardio Program
Mon
Before work at 0630h: Run 5 Km Steady State
Tue
After weight session at 1815h: Spin Class 45 mins
Wed - No cardio (Legs days, keeping legs fresh)
Thu - No cardio (Legs too sore)
Fri
Before work at 0630h: Run 20 mins of HIIT. 30 sec sprint and 60 sec active recovery
Sat
Hi-performance Spin class at 0900h for 60 mins
Thanks in advance…