T Nation

Please Evaluate My Routine


#1

I have been doing the following workout for a few weeks. My primary goal is increasing strength while getting fit. I am having success but am a little concerned about over-training. Thanks in advance. Note: I am working on 6 day cycles.

Day 1: Chest and Triceps
Warmup: Decline Bench: 2x12
Bench Press - 5x5
Dumbbell Incline Press - 4x6
Cable Flyes: 3x8

5 Min Moderate Cardio

Close-grip bench press: 4x6
Dips: 3x8
Rope Pulldowns: 2x12 (then drop until failure)

Day2: Back and Biceps
Warmup: Bent-over rows: 2x12
One-arm DB bent-over rows: 5x5
Lat pulldowns: 4x6
Seated Rows: 3x8

5 min Cardio

Chin-ups: 4x6
Hammer Curls: 3x8
Preacher Curls: 2x12 (then drop until failure)

Day 3: Rest

Day 4: Shoulders+
Warmup: Arnold Press: 2x12
Standing Overhead Press: 5x5
Barbell Shrugs: 4x6
Side Lateral Raises: 3x8
Rear Lateral Raises: 3x8
Wrist Curls: 3x15

Day 5: Legs
Warmup: Deadlift: 2x12
Squats: 5x5
Romanian Deadlift: 4x6
Lunges: 3x8
Superset (Leg curls/Leg Extensions): 3x8
Calf Raises: 3x15

Day 6: Rest


#2

Why do you put cardio in between those initial work-out days? It makes no sense. In any case, wait until after you've done your lifting to run. But let's be serious here.. why even bother with only 5 minutes?

I assure you, you are in no danger of over-training. Increase the weight on your calf raises, 15 reps is more of a tease than something that will cause enough trauma to the muscle to make it grow.


#3

It's not exactly horrible, but I don't understand the need to write your own program. There are hundreds of great programs, on this site alone, writen by professionals from their years of experience. My advice....take advantage of it!