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helvering221
New member
Started weightlifting for the first time in my life 2 1/2 months ago and have stuck to this routine more or less, making good gains, but those might be attributable solely to my beginner status. How's the routine look?
Day 1: Chest and Triceps
Bench Press (barbell)
Incline bench press (barbell)
Military Press (barbell)
Flies on machine
Dips (assisted on the gravitron at this point)
Triceps cable pushdown
Day 2: Legs Shoulders and Back
Squats
Front dumbbell raise
Side dumbbell raise
Reverse Flies on machine
Lat Cable Pulldowns (usually 4 sets mixing pullup and chinup grip)
*some days I do the gravitron instead--can't do unassisted yet*
Horizontal Cable Row
Dumbbell shoulder shrugs
Day 3: Rest
Day 4: repeat day 1
Day 5: repeat day 2
Day 6-7: rest
For the most part on each exercise I do a warmup set (or 2, depending on how my body feels), followed by 2 working sets of 6-8 reps, always to failure.
First off, I know there’s not enough leg work, but my legs are disproportionately strong and big compared to my undersized upperbody (I'm very skinny but years of riding my bicycle have given me athletic legs). The only reason I’m even doing squats is because of the indirect benefits it affords the whole body (so I hear).
Second, as to the possibility of overtraining, I recognize it, but think my body is handling the volume just fine. In fact, I suspect that even though I'm going to "failure" on my working sets, I might not be training at a level intense enough to require an entire week of rest per body part. Also, the only reason I've made it this far is my friend who I go with everytime is stuck on this schedule and I sorta owe it to him, for at least a little while.
Anyway, thanks for reading this long post and any advice/feedback would be appreciated.
Day 1: Chest and Triceps
Bench Press (barbell)
Incline bench press (barbell)
Military Press (barbell)
Flies on machine
Dips (assisted on the gravitron at this point)
Triceps cable pushdown
Day 2: Legs Shoulders and Back
Squats
Front dumbbell raise
Side dumbbell raise
Reverse Flies on machine
Lat Cable Pulldowns (usually 4 sets mixing pullup and chinup grip)
*some days I do the gravitron instead--can't do unassisted yet*
Horizontal Cable Row
Dumbbell shoulder shrugs
Day 3: Rest
Day 4: repeat day 1
Day 5: repeat day 2
Day 6-7: rest
For the most part on each exercise I do a warmup set (or 2, depending on how my body feels), followed by 2 working sets of 6-8 reps, always to failure.
First off, I know there’s not enough leg work, but my legs are disproportionately strong and big compared to my undersized upperbody (I'm very skinny but years of riding my bicycle have given me athletic legs). The only reason I’m even doing squats is because of the indirect benefits it affords the whole body (so I hear).
Second, as to the possibility of overtraining, I recognize it, but think my body is handling the volume just fine. In fact, I suspect that even though I'm going to "failure" on my working sets, I might not be training at a level intense enough to require an entire week of rest per body part. Also, the only reason I've made it this far is my friend who I go with everytime is stuck on this schedule and I sorta owe it to him, for at least a little while.
Anyway, thanks for reading this long post and any advice/feedback would be appreciated.
Thank your friend for pushing you in the direction. 
