This routine is not necessarily too much for you or overtraining
yourself in anyway. Especially if you've been doing it for a
In fact, you are actually supposed to do all of this each week so
the overall workload is not too much at all. It's just that you are
spreading all your muscle groups too thin over the course of the
week and are limiting your ability to get back to any particular
muscle more than once in a week. What I mean is that doing one group
each day allows you to go through whole weeks and never working that
muscle again until that day the following week.
This is not conducive towards lean muscle building because muscle
growth on any muscle requires a higher frequency than just once per
So actually you want to do all that you are doing, but at least a
couple of times each week. That way your body can get the stimulus
often enough to respond to it...
This means combining a few different groups on one day and then
repeating that every couple days or so...
As for your cardio, "how" you're running is very important... When
you talk about "lean" muscle, you are talking about the necessity to
burn fat effectively to bring out that lean feature in your muscle
The best and fastest ways to burn fat with cardio are not just
simply running. It's how intensely you are doing so, but also how
you are organizing your intensity periods with your recovery periods
to allow you a sufficient duration...
This requires structure and manipulation of variables just like
your strength training will...