I am doing weight training, running, etc for about 3 months now, and i just made a new schedule for next month.
I want to have someone else to look at it, to know other person's opinion if i am overtraining, undertraining, doing something wrong or anything like that.
This is my new made schedule:

Monday
Cycling: At least 13 miles
Jogging: about 6 miles
2 x 20 Crunches Twist
Half an hour punching bag (depends on how i feel)


Tuesday
Cycling: At least 13 miles
Weight Training:
Bench Press 2 x 8 Chest, Triceps
Incline Curl 4 x 7 Chest, Biceps
Flys machine 3 x 8 Chest
Chin Up 3 x 8 Higher Back
Good Morning 3 x 10 Lower Back
Crunch 5 x 15 Abdominals
Reverse Curl 3 x 8 Forearms
Wrist Curl 4 x inf Forearms
Reverse wrist curl 3 x inf Forearms
Clean & press 2 x 10 Complete => Warm up
Barbell Curl 2 x 12 Biceps
Dumbell French Press 3 x 8 Triceps
Military Press 3 x 8 Shoulders
Dumbell Shrug 2 x 8 Neck
Squat 2 x 12 Legs
Heel Raise 3 x 20 Calves
Half an hour punching bag (depends on how i feel)


Wednesday
Cycling: At least 13 miles
HIIT(High Intensity Interval Training): about 10 sets, in pairs with a short (drinking) pauze between them
2 x 20 Crunches Twist
Half an hour punching bag (depends on how i feel)


Thursday
Cycling: At least 13 miles
Weight Training:
Bench Press , 2 x 8 Chest, Triceps
Peck Deck , 3 x 8 Chest
Rowing , 3 x 8 Higher Back
Good morning , 3 x 10 Lower Back
Sit-up , 5 x 15 Abs
Wrist curl , 4 x failure Forearms
Reverse Wrist , 3 x failure Forearms
Clean and press, 2 x 10 Complete => warm up
Barbell Curl , 2 x 12 Biceps
Zottman Curl , 3 x 10 Biceps, Forearms
Dumb Fr. Press , 3 x 8 Triceps
Tricep pulldown, 3 x 6 Triceps
Upright Row , 2 x 8 Shoulders
Dumbell Shrug , 2 x 8 Neck
Squat , 2 x 15 Legs
Half an hour punching bag (depends on how i feel)


Friday:
Cycling: At least 13 miles
Jogging: About 6 miles
2 x 20 Crunches Twist
Half an hour punching bag (depends on how i feel)


Saturday
Cycling: At least 13 miles
Weight Training:
Bench Press , 2 x 8 Chest, Triceps
Chin ups , 3 x 8 Higher Back
Good morning , 3 x 10 Lower Back
Crunch , 5 x 15 Abs
Reverse Curl , 3 x 8 Forearms
Wrist curl , 4 x failure Forearms
Reverse Wrist , 3 x failure Forearms
Barbell Curl , 2 x 12 Biceps
Conc. Curl , 3 x 8 Biceps
Dumb Fr. Press , 3 x 8 Triceps
Military Press , 3 x 8 Shoulders
Dumbell Shrug , 2 x 8 Neck
Squat , 2 x 15 Legs
Heel raise , 3 x 20 Calves
Clean and press, 2 x 10 Complete => Warm up
Half an hour punching bag (depends on how i feel)


Sunday
Rest
Sometimes a jog of about 5 miles
Sometimes Cycling
Half an hour punching bag (depends on how i feel)


Thanks for the opinions.

hey do you mind if i print that and use it for the basis of my trainig??
what is involved with the hiit????????????????????????

later dani

I wouldn't mind, but it i made it a bit for myself, i see what muscels are less strong then others. Like my chest used to be above all the rest and now i think they are a bit undertrained. You see i have more exeercises for that.
And my triceps have a small disadvantage too.

HIIT = High Intensity Interval Training
You know, the running interval training.
1 minute walking, 1 minute jogging, and spurting as long as you can. Then 1 minute walking, 1 minute jogging and spurting again. And so untill 10 times done.

That would certainly be overtraining for me, but if your central nervous system is up for it, it would be great for endurance! The routine looks very well rounded. Since you're doing full body lifting 3xweek - I'd stop your sets short of failure. Your volume looks about right for 3 times a week. What are your goals, lean mass, strength, endurance? Just curious. With that routine, make sure you get PLENTY of protein and healthy fats, and watch for warning signs of overtraining like fatigue, irritability, loss of strength.

You realy think so? I did have spend some time correcting things, and the original thing had a much better overview, but the forum cut out the tabs
I'm planning to keep the full body 3x/week until i have a bit balanced my muscles, like my triceps is big but not strong and my chest is the most powered part of my body, but i can't take high Bench Press because of my triceps (and i perform peck deck at 60 kg!)
My goals atm are mosty strenght, but mass too. In one of my next schedules, i will try to take one day of lower weight but higher reps, for endurance.
I am not sure if i take enough, but i take a protein shake every day, and i do not hold back on adding it into the milk. And i like chicken, it is a high-proteined meat (Every time when we eat at a restaurant, my uncle starts saying "kip kip kip kip kip", what means chicken in dutch:D.)
Well, if i feel a little tired, it happens that i do a set less, but i won't miss a routine. If i feel some abnormal pain like i have now in my higher back, i normally am careful on the exercise i get the pain from, but this time i missed (I thought it was the chinning, but it happened to be the squats.)
I will perform leg presses for this week, untill the pain has stoppen, and will then try to find out what i do wrong.
Do you think i am carefull enough or is it too risky?

Just pay attention to how you feel - if you're exhausted, don't be afraid to take a day off of training - one day missed won't hurt anything, but it will help your nervous system and muscles heal some. The routine might be fine for you, just try it out some. I will say that you will be burning plenty of calories with all that cycling, so if you want to put on some muscle mass, make sure you eat plenty of good carbs, fats, and proteins. (see Sifu's post about his diet!) If you don't gain fat easily, eat plenty, several times a day. You may even want to count the calories you eat. You can do it free online at www.fitday.com. If at any point you find that you can't lift as much weight as you have previously been able to, you may want to cut back to two full-body workouts a weak and see if your strength returns. I admire you for tackling such a rigorous routine, that takes a lot of discipline. Good luck!

It's hard for me to keep a total record of what I ate, because most is what my mother prepares...
But i do regularly eat some hard-boiled eggs and have my protein shake every day

I am currently not doing any weight training, I will start with this one next week. I'm doing a tennis camp this week, I used to play tennis 3 years ago and my trainer always said I am a natural hitter ^^. And now the trainer here complains I always move around when waiting for the ball. I wonder how come I do that
Thanks for the advice