Actually, the least of your concern should be overtraining. Your routine's too light to inflict overtraining. In fact, your entire workout isn't really a workout. It's closer to a warmup before a competition.
You can't exert the most muscle recruitment with dumbbells. Barbells are better at this because you're able to use more weights. With dumbbells, your muscles are working harder at stabilizing the weights. Sounds like a good thing but it's not really if you're aiming to gain mass. It's great for strength though.
I'd rather change your workout this way. In a bodybuilder POV;
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Monday. Leg DayATG Back Squats (5x5)
Leg Presses (3x10-12)
Lunges/Bulgarian Squats (3x12-15)
Light front squats/hack squats (4x10)
Choose Between:
Behind the neck pull-ups Kip your hips hard. (3x10-15 reps)
Behind the neck push press. Use a LOT of hip/quad power. Blows your hip power up (4x5)
Wednesday. Chest DayBarbell Bench Press (5x5)
Dumbbell Bench Press (3x10-12)
Skull Crushers (3x 12-18)
Military Press (3x10)
Then do a dynamic version of a push-up for sets of 20. How many sets, is entirely up to you. Dynamic push-ups means, something that requires your body to explode really powerfully off the ground like burpees or clapping push-ups.
Friday. Back DayDeadlifts (5x5)
Romanian deadlift/stiff legged deadlift (3x8)
Barbell rows or dumbbell rows; (If you choose barbell...do between 4-5 sets of 6-8 reps. Don't breakdown form. If dumbbell, 4-5 sets of 20 reps and above)
Good mornings (3x5)
Shrugs (2x 20 and above)
This.....would require you to worry about overtraining. Your most important exercise, is always your first exercise. Make sure to increase the weight of each set (even 2LBS is an increase) and you must use your 6 rep max to finish your last set of five reps. Next week, increase that last set of 5 reps weight by 5LBS. If no 5LBS, 2.5LBS also can.
For example, your squat 6RM is 100KG. You take that 100KG for the last set of your 5x5 exercise. The last set must be the heaviest. Kinda like;
1st set:80KGx5
2nd set:85KG x 5
3rd set: 90KG x 5
4th set: 95KG x 5
5th set: 100KG x 5
Try this for six-eight weeks......this might cause overtraining, but don't worry about it. It's the most overrated bullcrap ever...half you guys will never overtrain. Oh and yeah, eat a lot please. You're welcome to add an extra exercise or two anytime you feel stronger....or if you're feeling weak, drop a set or two. Nothing in this routine's set in stone....so you can change here and there.
The regime looks good. I am training at home, so I am still lacking equipment. All I have is a bench, some adjustable dumbells and a swiss ball. Gonna buy barbell bar after my paycheck and try the routine. Thanks again and gdluck on ur training.
Nov 17 2008, 02:14 PM
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The regime looks good. I am training at home, so I am still lacking equipment. All I have is a bench, some adjustable dumbells and a swiss ball. Gonna buy barbell bar after my paycheck and try the routine. Thanks again and gdluck on ur training. 
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