This is a very common question and very easy to see why you are fatigued.
Day 1- AM - Chest - Incline Barbell, Flat Dumbell, Incline Flys, Dips
PM - Back - Wide Grip Lat, Seated Row, Reverse Flys
Day 2 - AM - Legs - Squats, Hamstring Curl, Standing Calf, Leg Extension (Drop Set)
PM - Arms - Preacher Curl, Tricep Pulldown, Seated Tri-extension
Day 3 - Rest/Cardio (1x20min run)
Day 4 - AM - Shoulders - Dumbell Press, Lateral Raises, Shrugs
PM - Chest - Cable Crossover, Incline Dumbells, Flat Smith Press, Dec. Flys
Day 5 - AM - Back - Close Grip Lat, Bent Over Row, Single Arm Lat Pulldown
PM - Legs - Leg Press, Deadlifts, Seated Calf, Leg Extension (Drop Set)
Day 6 - Rest/Cardio (30 min swim)
Day 7 - AM - Shoulders - Military Press, Front and Lat Raises, Upright Row
PM - Arms - Single Arm Preacher, Conc. Curls, Single Arm Ext., Kickbacks[/quote]
Far too much, you are over training big time hence your fatigue!
Mon; chest, Back
Tue; Legs, Arms
Wed; Rest
Thurs; Shoulders, Chest (again)?
Fri; Back, Legs (again)?
Sat; Rest
Sun; Shoulders, arms (again)?
Your whole body should be trained once per week and at the mo you train;
Chest and then again 3 days later
Legs and then again 3 days later
Back and then again 4 days later
Shoulders and again 3 days later
On top of this you train arms directly twice per week and they will get hit indirectly another two times so really they get hit 4 times per week!!!
Without a doubt this is the reason for your fatigue. Instead of hitting your whole body every 3-4 days do it every 7 days like this;
M Chest, biceps
T Legs
w Rest
T shoulders, triceps
F Back, Traps
S Rest
S Rest
Pick any day you want to train, this is just how i would do it.
For major muscle groups (chest, back, legs, shoulders) choose 4 exercises.
For smaller muscle groups (biceps, triceps) choose 3 excersises.
On top of this make sure you eat the correct amount nutrients required for growth!
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