Advanced: Please help adjust overtraining schedule

[gold333]

Can someone give feedback on the following self made workout scheme? It is way overtraining on the shoulders -I think-. If somebody who's an expert could adjust it would be great.
Age 27, height 5,8, Weight: 181 lbs, Arms: around 16 inch

The aim is a heavy focus on shoulders + arms

This is the aim:

http://forum.bodybuilding.com/attac...37&d=1114905662

This is where I am now (or 6 months ago, way better now)
http://server3.uploadit.org/files/Gold333-P1020017.JPG

3 days a week


Week 1:

Monday 21:30-23:00: (Shoulders)

3x 10 Pullups
3x 10 shrugs (70lbs)

3x 10-8-6 Shoulder side raises dumbells (22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder upward raises dumbells(35lbs, 39lbs, 48lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)

3x 10 shrugs (70lbs)

3x 10-8-6 Shoulder machine side raises (310lbs, 340lbs, 340bs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder Smith machine Behind Neck Press (66bs, 90lbs, 110lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)

When additional time; shoulders to failure using 17lbs dumbells.



Wednesday: 21:30-23:00Arms)

3x 10-8-6 Benchpress (88lbs, 110lbs, 132lbs)
3x 10-8-6 Chestpress (200lbs, 205lbs, 227 lbs)
3x 10-8-6 Incline press (88lbs, 110lbs, 132lbs)


3x 10-8-6 reclined dumbell lifts (30lbs, 35lbs, 40lbs)
3x 10-8-6 standing cable triceps (33lbs, 40lbs, 40lbs)
3x 10-8-6 sitting bicep machine (150lbs, 150lbs, 163lbs)
3x 10-8-6 sitting tricep machine (132lbs, 132lbs, 140lbs)
3x 21 EZBar Twenty-one Biceps (60lbs)
3x 10-8-6 Sitting behind head tricep lifts dumbells (17lbs, 22lbs, 26lbs)
20 secs "Steeringwheel" using round 44lbs plate weight.

When additional time; arms to failure using 17lbs dumbbells.



Friday 21:30-23:00: (Shoulders)

3x 10 Pullups
3x 10 shrugs (70lbs)

3x 10-8-6 Shoulder side raises dumbells (22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder upward raises dumbells(35lbs, 39lbs, 48lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)

3x 10 shrugs (70lbs)

3x 10-8-6 Shoulder machine side raises (310lbs, 340lbs, 340bs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder Smith machine Behind Neck Press (66bs, 90lbs, 110lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)

When additional time; shoulders to failure using 17lbs dumbells.



Week 2:

Mon: Arms, Wed: Shoulders, Fri: Arms


Week 3:

Mon: Shoulders, Wed: Arms, Fri: Shoulders


Etc, etc



Supplements:

EAS Simply Protein Shake.
Noting else.


I know this is heavily focused on arms & shoulders but this is what I want. I know there's no legs, etc.


But what do you guys think?

Please any suggestions? optimisations?

 

[musketeer]

Can someone give feedback on the following self made workout scheme? It is way overtraining on the shoulders -I think-. If somebody who's an expert could adjust it would be great.
Age 27, height 5,8, Weight: 181 lbs, Arms: around 16 inch

The aim is a heavy focus on shoulders + arms

This is the aim:

http://forum.bodybuilding.com/attac...37&d=1114905662

This is where I am now (or 6 months ago, way better now)
http://server3.uploadit.org/files/Gold333-P1020017.JPG

3 days a week


Week 1:

Monday 21:30-23:00: (Shoulders)

3x 10 Pullups
3x 10 shrugs (70lbs)

3x 10-8-6 Shoulder side raises dumbells (22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder upward raises dumbells(35lbs, 39lbs, 48lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)

3x 10 shrugs (70lbs)

3x 10-8-6 Shoulder machine side raises (310lbs, 340lbs, 340bs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder Smith machine Behind Neck Press (66bs, 90lbs, 110lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)

When additional time; shoulders to failure using 17lbs dumbells.



Wednesday: 21:30-23:00Arms)

3x 10-8-6 Benchpress (88lbs, 110lbs, 132lbs)
3x 10-8-6 Chestpress (200lbs, 205lbs, 227 lbs)
3x 10-8-6 Incline press (88lbs, 110lbs, 132lbs)


3x 10-8-6 reclined dumbell lifts (30lbs, 35lbs, 40lbs)
3x 10-8-6 standing cable triceps (33lbs, 40lbs, 40lbs)
3x 10-8-6 sitting bicep machine (150lbs, 150lbs, 163lbs)
3x 10-8-6 sitting tricep machine (132lbs, 132lbs, 140lbs)
3x 21 EZBar Twenty-one Biceps (60lbs)
3x 10-8-6 Sitting behind head tricep lifts dumbells (17lbs, 22lbs, 26lbs)
20 secs "Steeringwheel" using round 44lbs plate weight.

When additional time; arms to failure using 17lbs dumbbells.



Friday 21:30-23:00: (Shoulders)

3x 10 Pullups
3x 10 shrugs (70lbs)

3x 10-8-6 Shoulder side raises dumbells (22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder upward raises dumbells(35lbs, 39lbs, 48lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)

3x 10 shrugs (70lbs)

3x 10-8-6 Shoulder machine side raises (310lbs, 340lbs, 340bs)
3x 10-8-6 Shoulder front raises dumbells(22lbs, 27lbs, 33lbs)
3x 10-8-6 Shoulder Smith machine Behind Neck Press (66bs, 90lbs, 110lbs)
3x 10-8-6 Shoulder machine back press (150lbs, 170lbs, 188lbs)

When additional time; shoulders to failure using 17lbs dumbells.

OK, that was the old routine, here's my new (shoulders and Arms) optimisation:

Mon:

Push Press (Overhead barbell press - with leg cheat)
2 x 10 (warmup)
4 x 3-5 reps (heavy)

Cheat Laterals
1 x 10 (warmup)
1 x 8-12 (swing massive weights)

High Pull
2 x 6 (warmup)
4 x 2-4 reps (heavy)

Wed:

Bench Press
3 x 10 (warmup)
5 x 5 (heavy)

Cheat Barbell curls
1 x 10 (warmup)
3 x 8-12 (first 2-3 strict then swing it - adjust weight accordingly)

Cross Bench Pullovers (slightly benct arms)
1 x 10 (warmup)
3 x 5-10

REPEAT

PS WHAT IS A "Steeringwheel" using round 44lbs plate weight. ???

 

[gold333]

Thanks man, I'll definitely try this routine.

What are High pulls?
Overhead barbell press with leg cheats?
And cheat laterals?


The 44lbs steering wheel is something that worked great for me. Basically you do it after having worked the Sh*t out of your arms, (preferably after a 21).

You get a big blue 44lbs (20kg) plate weight (that you'd use for benchpress)
hold it out infront of you with your elbows locked at your sides, then lift it 10 x (careful not to hit it against your chin). Following this you swing it left right like a steering wheel with elbows locked for 10secs, or failure.

It completely destroys your arms from the shoulders down.

 

[musketeer]

High pull is complex to explain, so please look it up (sorry!)

The cheat portion of the push press is that you initiate the overhead press with a leg drive - dip your knees about 4-6 inches and the expolde the legs straight; this gets the bar moving and then the delts, tris, and traps complete the movement. Lower under control to the chest for the next rep.

The cheat lateral is done standing with weights about 50% heavier than you can manage strictly. It's like the machine lateral, just with free weights. Use your legs and back to power the dumbells up to ear level and try to slow the weights down as you get them to the top. Resist the lowering and then fire it up again.