This is what I do every week. I enjoy it. As far as overtraining usually toward the end of the month I get cut some of the BBing exercises out and keep two or three. Need to throw in more cardio. But this is it
Monday/Back-BI
Main lift:
*Deadlift 5x1 @ 85%
Assistant lift
*RDL or GoodMorning 6x6 @ 60-65%
Bodybuilding lift
+BB ROW+TBAR+DBROW+LTPLDWN+
+BICEPS
Tuesday/Chest-Tricep
Main lift:
Flat bench 5x5@80%
Assist:
Floor press or close grip 6x6@60-65%
BBing
DB PRESS incline/flat, DBFLY incline/declin
BB TRICEP
SKULLCRUSH, EXTENTIONS, Kbacks
Wednesday/Legs-Shoulder
Main:
Backsquats 5x5@. 80%
Assist:
F-SQUATS 6x6@60-65%
Barbaric lunges 6x6
BBing
Leg extensions, ham raises, leg press,hack squat
Shoulder
Military press 6x6 @75%
BBing
Bent over raises, side raises, upright row, Scott press
Thursday backbi
Main deadlift
Deadlift 10x1@60-70%
Assist
Good morning/RDL
Bodybuilding lift
+BB ROW+TBAR+DBROW+LTPLDWN+
+BICEPS
Friday
Flat bench 6x6 @60%
Assist:
Floor press or close grip 6x6@60-65%
BBing
DB PRESS incline/flat, DBFLY incline/declin
BB TRICEP, SKULLCRUSH, EXTENTIONS, Kbacks
Saturday
Main:
Backsquats 8x5@ 50%
Assist:
F-SQUATS 6x6
Barbaric lunges 6x6
BBing
Leg extensions, ham raises, leg press,hack squat
Shoulder
Military press 6x6 @75%
BBing
Bent over raises, side raises, upright row, Scott press
Sunday OFF DAY
*deadlifts - when 85% becomes easy add 10lbs
*bench- when 80% becomes easy add 5 lbs
*squat- when 80% becomes easy add 10 lbs
* BBING exercises reps are 12/10/8 with weight increasing, these exercises the weight will increase when good form is used in all sets. . Ex: TRICEP EXT: 45x12,50x10,55x8
Monday/Back-BI
Main lift:
*Deadlift 5x1 @ 85%
Assistant lift
*RDL or GoodMorning 6x6 @ 60-65%
Bodybuilding lift
+BB ROW+TBAR+DBROW+LTPLDWN+
+BICEPS
Tuesday/Chest-Tricep
Main lift:
Flat bench 5x5@80%
Assist:
Floor press or close grip 6x6@60-65%
BBing
DB PRESS incline/flat, DBFLY incline/declin
BB TRICEP
SKULLCRUSH, EXTENTIONS, Kbacks
Wednesday/Legs-Shoulder
Main:
Backsquats 5x5@. 80%
Assist:
F-SQUATS 6x6@60-65%
Barbaric lunges 6x6
BBing
Leg extensions, ham raises, leg press,hack squat
Shoulder
Military press 6x6 @75%
BBing
Bent over raises, side raises, upright row, Scott press
Thursday backbi
Main deadlift
Deadlift 10x1@60-70%
Assist
Good morning/RDL
Bodybuilding lift
+BB ROW+TBAR+DBROW+LTPLDWN+
+BICEPS
Friday
Flat bench 6x6 @60%
Assist:
Floor press or close grip 6x6@60-65%
BBing
DB PRESS incline/flat, DBFLY incline/declin
BB TRICEP, SKULLCRUSH, EXTENTIONS, Kbacks
Saturday
Main:
Backsquats 8x5@ 50%
Assist:
F-SQUATS 6x6
Barbaric lunges 6x6
BBing
Leg extensions, ham raises, leg press,hack squat
Shoulder
Military press 6x6 @75%
BBing
Bent over raises, side raises, upright row, Scott press
Sunday OFF DAY
*deadlifts - when 85% becomes easy add 10lbs
*bench- when 80% becomes easy add 5 lbs
*squat- when 80% becomes easy add 10 lbs
* BBING exercises reps are 12/10/8 with weight increasing, these exercises the weight will increase when good form is used in all sets. . Ex: TRICEP EXT: 45x12,50x10,55x8