First of all, thanks to everyone on these boards for the valuable information. I am a former college linebacker and have been lifting on and off for awhile, but have learned a lot from reading this site over the last two months.

I wanted to post my routine here to get some feedback. It is a push-pull 5 day split and works on a 3 week cycle.

Below is an example of what I have been doing the last 60 days:

Workout 1: Legs
Squats 4x8-10
Leg Curls 4x10
Standing Calf Press 2x12
Seated Calf Press 2x12

Workout 2: Chest, Shoulders, Tris
Bench Press 4x8-10
Incline Dumbbell 4x8-10
Dips (bodyweight) 2x10
Military Press 4x10
Side & Rear Laterals (supersets) 2x8
Nosebreakers & Close Grips (supersets) 2x8
Pushdowns 2x8
Dumbell Kickbacks 1x10

Workout 3: Back and Biceps
Deadlifts 4x8
Bent Over Barbell Rows 4x8
Assisted Chins 4x8
Barbell Curls 3x8
Dumbell Curls 3x8

Here is the schedule:

Week 1
Mon Tues Wed Thurs Fri
1 2 3 1 2

Week 2
Mon Tues Wed Thurs Fri
3 1 2 3 1

Week 3
Mon Tues Wed Thurs Fri
2 3 1 2 3

...and so forth.


I also do the HIIT cardio mentioned in the stickies 3 times a week...Mon, Wed, Fri. Abs are done twice a week.

What do you guys/gals think? Too much volume? I have read that once a week for each muscle group is not enough in some posts, while other posts say that once a week is fine, so any clarification would be greatly appreciated. I have put on some quality weight with this routine and experienced a strength increase, but want to avoid overtraining.

My current stats: 6'2", 234 lbs.

I know I almost wrote a book in this post, so I appreciate your time. I will be happy to post exercise poundages and diet details if necessary. Let me know if I left anything else out.

Thanks!