My New 3 Day Split For Mass - Critique

jmwalder · 04-13-2009, 01:45 PM

So I've been reading these forums for about a month now looking at what other people have to say about mass gain and diets and stuff and I have finally decided on a routine I think I will really enjoy doing to help build some mass. I was lifting weights for a while trying to build some strength, which i have seen results in, and now am ready for my first bulk. I am currently 154lbs and want to be 165-170lbs by the end of the summer. Here is a 3 day split i designed and am looking for critique whether it be good or bad comments. Here we go...

Monday - Chest/Triceps/Abs

BB Bench Press - 2 warmup sets--->5x5
Incline DB Bench Press - warmup set--->3x10/8/6
Decline BB Bench Press - warmup set--->3x10/8/6
Incline DB Flyes - warmup set--->3x10/8/6
Dips - 3x10
SkullCrushers - 2x10/8
Triceps Pushdown - 3x10/8/6

AB routine I designed at end of workout.

Wednesday - Back/Biceps/Abs

Wide-Grip Pullups - 3x10
Deadlifts - 2 warmup sets--->5x5
Lat PullDown - 3x10/8/6
Bent Over BB Row - warmup set--->3x10/8/6
Preacher BB Curl - 3x10/8/6
Seated DB Curls - 3x10/8/6
Seated Hammer Curls - 3x10/8/6

Ab routine I designed at end of workout.

Friday - Shoulders/Legs/Abs

DB Military Press - 2 warmup sets--->5x5
Rear Lateral Raises - 3x10/8/6
Side Lateral Raises - 3x10/8/6
DB Shrugs - 3x10/8/6
Squats - 2 warmup sets--->5x5
Walking Lunges - 3x8/6/4
Calf Raises - 3x20

AB routine I designed at end of workout.

Saturday OR Sunday whenever i have time i like to do a day of HiiT not lasting over 20 minutes.

ANY feedback would be much appreciated.

Thank you.

Chase16 · 04-13-2009, 02:17 PM

I love the routine. and your choice of exercises FOR a 3day split. One little thing. Switch your Dead Lifts and lat pull downs. Wide Grip Pull Ups work your lats also, Lat pull downs is considered a supplemental exercise to the Pull Ups in my opinion. Remember to ALWAYS work your core first, and ALWAYS your compound lifts first.
Also I would drop one of your bicep lifts. Add in maybe T Bar Rows, or seated Cable Rows with DB Rows. Biceps are involved in the movements required to work your back, so they are worked regardless! Add in some EZ Bar Curls, along with Straight Bar Curls. They are both great for mass.
in fact ALL of the above exercises i just listed are ideal for mass.
I have some great pyramid routines and set/rep schemes.
private message me for them! I'd be glad to help.

jmwalder · 04-13-2009, 02:45 PM

hehe thanks for the reply. I was thinking maybe replacing the lat pulldown with dumbbell rows? since those pullups are already working my lats pretty hard. As for my preacher BB curls, i usually use a straight bar as it tends to make me work harder and also gives my forearms a tiny bit of a burn. What do you think?

jmwalder · 04-13-2009, 02:47 PM

Quote:

Originally Posted by Chase16

I have some great pyramid routines and set/rep schemes.
private message me for them! I'd be glad to help.

Was wondering if maybe you could private message me those routines. I am kind of a noob on these forums lol and not sure how everything works >.<

Chase16 · 04-13-2009, 02:47 PM

sounds like a good switch. I might switch up some of your rep schemes for certain exercises if I was using your routine. thats just me. PM me if you'd like for further advise.