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They are called 'Armpit rows' and used to be popular back when everyone trained in black and white...

Yeah...use a weight that makes you lift within the rep range you are aiming for, which does mean heavier when you are going for lower reps.

Where I suggested maybe going down to 3-4 reps, that...

Your routine looks good mate, but I would move legs and back around as it's not ideal to be squatting the day after deadlifts. Maybe something like...

Mon - Quads/Hams
Tues - Chest
Wed -...

As regards your eating, check out the nutrition section and articles for decent info on mass building diets. It is fairly simple to set up a good daily schedule for your meals...6-8 relatively small...

I have to agree with the other guys about your routine...it's not great, but at least you are working hard and seeing some strength increases.
I would suggest training every bodypart once a week...

It depends on what my goals are at the time...anywhere from a 3 day legs/pull/push routine to a 5 day 'one bodypart a day' routine.

It's good to swap things around regularly as it helps keep you...

It's not too critical in a 3 day split to be honest, it mostly comes down to personal preference. A good starting point would be a legs/push/pull setup...

Mon - legs (real men do legs on a monday...

My bodyfat was pretty high when these pics were taken, but I have been leaning out over the last couple of months.

Hams...

I'm 5'4" and my thighs are 26.5"

Quads...

3 days in a row can work if that is all the time you have available...

Sat - legs
Sun - chest/shoulders/triceps
Mon - back/biceps

Sat - back/biceps
Sun - chest/shoulders/triceps
Mon -...

Regular deadlifts on back day for me...

Throw in some sissy squats at the end of your leg workout...they really hit the teardrop hard. They may look stupid, but when you find the right groove...ouch!

...

I feel HIT is as viable as most other training methods if your current routine is a bit stale, a change can be as good as a rest. The only problem is that everyone who recommends it seems to be a bit...

Looks good mate...just do your bicep work before the wrist curls on friday, thats the only thing I would change.

No problem mate.

These are two I have used myself with good results...

4 day split - when I have an arms day

Mon - Legs
Tues - Chest/Shoulders
Wed - off
Thurs - Back/Traps

No problems mate...it's a great site for people training at home and hopefully people will follow the link.

It's about time...one of your picture threads with no haters ruining it. Well, so far anyway... :D

The leaner you are getting, the more balanced your physique looks...very impressive mate. I hope...

When I wrote the routines sticky I hedged my bets and aimed for the middle ground, between high and low volume...it's the best place for most people to start.

The longer you train for, the more...

Looks ok, but I don't think shoulders the day before chest is going to be viable in the long term. Better to have a gap between them or do them on the same day in my opinion.

Four day split -...

I would go for the first routine too...

Change the order of mondays bodyparts to chest/shoulders/triceps though, you'll find that better.

In most cases you can train abs a couple of times a...