help on splits (overtraining maybe)

[iso2]

Here is my workout plan I think Im a bit wrong I need some advice.

Day 1

CHEST
flat bench press 4x10
incline bench press 4x10
decline bench press 4x10
pullover 4x10
flys 4x10

BICEPS
Z BAR CURLS 4X10
z bar curls seated 4x10
dumbell curls 4x10
some sets with very light weight to pump 1 set of 40 reps

DAY 2
BACK
6 excercises 4x10

triceps
4 excercises 4x10

day 3
Shoulder 5 excercises 4x10

legs quadriceps mostly 5 excercise 4x10

and repeat..

I train 6 days a week

please help me what should I do I want to build some mass I dont use gear.

I have been lifting for 2 years I gained from 63 kilos to 78 but I think Im stock now

 

[SofaGeorge]

It's hard to say if you are over training or not. I could work that routine and make gains... other people would flatline.

Your best bet is to experiment... change your routine every 6-8 weeks... some weeks high volume... some weeks low volume... and see if you jump up a level on any routine.

Right now I'm doing a mimic of Needsize's 5X5 routine. It has me doing a max of 9 sets per body part.

Example - CHEST

Incline bench press 5 X 5
Flat bench 2 X 6-8
Decline Bench 2 X 6-8

This is about half of the volume of what you are doing.

It took me many years to truly come to believe more is not better. I used to do 2-4 hour workouts... and I still saw gains... especially on juice... but if I can get gains in 45 minutes to an hour instead... why not go the short route?

 

[Lord_Suston]

F*ck man that is 20sets per larg body part and no rest day, of course you are overtraining, shit on gear I would have a hard time putting forth full effort and not being burnt out. I suggest cut the sets down to 8-12 per major body part and 3-6 for smaller ones. then split shoulders and legs onto separate days to allow max effort. And most of all take a break, shit you grow outside of the gym, not in it. It seems as you won't have any time to recoup and grow if you bombard your body with all this work and no rest....