Help with training schedule

[scors77]

Hi, I've been doing the navy seal workout for almost a month with extra exercises and want to know if I'm overtraining or not. I read in a book not to work the same muscle groups the same next day after that. And also to never train a muscle group that's still sore from the last workout.

Here's my detailed workout schedule:

Monday: Upper Body (Biceps, Triceps, Chest, Shoulders, Back)
Tuesday: Lower Body (Legs, Abs)
Wednesday: Upper Body (Biceps, Triceps, Chest, Shoulders, Back)
Thursday: Lower Body (Legs, Abs)
Friday: Upper Body (Biceps, Triceps, Chest, Shoulders, Back)

For Upper Body:
Biceps - 20lb Dumbbell bicep curls. 20 reps 3 sets.
Triceps - 20lb Overhead dumbbell extensions. 20 reps 3 sets.
Chest - Push up. 20 reps 3 sets.
Shoulders - 20lb dumbbells. 20 reps 3 sets.
Back - Pull up bar. 3 reps 3 sets.

For Lower Body:
Legs - Squats with 20lb dumbbells.
Abs - Resistance machine sit ups.

I'm working out each muscle group every other day, not the same next day. But I'm still sore even though I'm resting in between days. Like I read in the book, never train a muscle group that's still sore from the last workout. Does that apply to my workout schedule? Am I over training?

My goal is to get strong and buff but not to over train at the same time. Just want to know if my workout schedule is ok to do without over training.

[dday]

i'm not a pro but i think you may be over exerting yourself a bit. if you are sore pretty much everyday then i would consider taking a days rest every other day.

my2 cents.

Originally Posted by scors77

Hi, I've been doing the navy seal workout for almost a month with extra exercises and want to know if I'm overtraining or not. I read in a book not to work the same muscle groups the same next day after that. And also to never train a muscle group that's still sore from the last workout.

Here's my detailed workout schedule:

Monday: Upper Body (Biceps, Triceps, Chest, Shoulders, Back)
Tuesday: Lower Body (Legs, Abs)
Wednesday: Upper Body (Biceps, Triceps, Chest, Shoulders, Back)
Thursday: Lower Body (Legs, Abs)
Friday: Upper Body (Biceps, Triceps, Chest, Shoulders, Back)

For Upper Body:
Biceps - 20lb Dumbbell bicep curls. 20 reps 3 sets.
Triceps - 20lb Overhead dumbbell extensions. 20 reps 3 sets.
Chest - Push up. 20 reps 3 sets.
Shoulders - 20lb dumbbells. 20 reps 3 sets.
Back - Pull up bar. 3 reps 3 sets.

For Lower Body:
Legs - Squats with 20lb dumbbells.
Abs - Resistance machine sit ups.

I'm working out each muscle group every other day, not the same next day. But I'm still sore even though I'm resting in between days. Like I read in the book, never train a muscle group that's still sore from the last workout. Does that apply to my workout schedule? Am I over training?

My goal is to get strong and buff but not to over train at the same time. Just want to know if my workout schedule is ok to do without over training.

[scors77]

What about this: Mon= Upper Body, Tues= Lower Body, Wed= Cardio, Thurs=Upper Body, Fri=Lower Body. So I would be working out the same muscle group only twice a week. That sound better?

Do you have any more ideas for leg workouts I could do that doesn't require a machine? I'm only doing squats right now and I need more workouts. Thanks.

[dday]

that sounds a lot healthier. for now at least. down the road after proper conditioning you may be able to revert back to the full schedule you are on now.

i think the schedule below is a great start to a serious workout. good job.

Originally Posted by scors77

What about this: Mon= Upper Body, Tues= Lower Body, Wed= Cardio, Thurs=Upper Body, Fri=Lower Body. So I would be working out the same muscle group only twice a week. That sound better?

Do you have any more ideas for leg workouts I could do that doesn't require a machine? I'm only doing squats right now and I need more workouts. Thanks.

[dday]

oh and for a good leg workout...squats you are already doing which is great..try lunges. maybe with some dumb bells in hand.

[Tom Yum]

If you're doing the proper Navy SEAL workout, you probably shouldn't lift weights more than twice a week.

The pre-BUDS workouts that we are doing are long and intense enough that 4hours will really work your body, 6 hour workouts (including a meal in between) is enough to make you pass out the instant you close your eyes.

[DickHardman]

Originally Posted by Tom Yum

The pre-BUDS workouts that we are doing are long and intense enough that 4hours will really work your body, 6 hour workouts (including a meal in between) is enough to make you pass out the instant you close your eyes.

yeah, my pre-workout buds allow me to lift very intensely.

[Tom Yum]

Originally Posted by DickHardman

yeah, my pre-workout buds allow me to lift very intensely.

How do your buds help you lift intensely? Do they get you psyched up before you lift?