A few questions

[TimeKilla]

I am at the gym almost every day working out to build my muscles i recently got Whey protein and have started using that my first question is am i over doing it working out seven days a week i just found out i should not work out for more than a hour which i have been doing recently.

Also i am in the Army reserves so i do alot of running to keep myself fit this is something i can not afford to stop doing neither want to i've written a new training program well outlining one anyway.

Monday - Gym Weights
Tuesday - 1.5 Mile Run
Wedenday - 1.5 Mile Run
Thursday - Gym Weights
Friday - 1.5 Mile Run
Saturday Gym Weights 1 Hour Max
Sunday - None

I am a stocky guy at 5.10 and 13 stone my fitness levels are good but i want to build my arm muscles to the most they can be can anyone look over my very simple program and give me advice if am still over doing it or not doing enough?

[swanso5]

- 4 days of wts a week MAX
- i'd mix up the running...instead of jogging which is shit, do repeated sprints one day, 200 - 400's the next and then interval training on the other
- repeated sprints do 10 x 50m w/ 30secs btw sprints
- 6 x 200 resting twice as long as it took you to run it or 3 x 400m resting 3 x as long as it took you to run it
- interval do 30secs jo with 30sec sprint x 20mins
- these will get you way fiiter than jogging as well as leaner
- schedule wise i'd go with wts on mon, wed, fri with repeated sprints tue, 200/400's on thu and intervals on sat or sun
- why do you want to build up your arms? they don't really do anything
- post wts program too