I am a beginner, overweight (5' 10", 185 lbs, ~25% body fat), and trying to work out to get fit.
Most 3-day splits I've seen do Back + Biceps / Chest + Shoulders + Triceps / Legs. I find that after I do the Bent-over Rows and Deadlifts, I am a little too wiped to hit the arms/biceps.
So I am looking at:
Day 1: Back and Shoulders
* Bent-over Row
* Shoulder Press (Dumbbell)
* Lateral Raise
Day 2: Legs
* Calf Raise
Day 3: Chest, Triceps and Biceps
* Chest Press
* Triceps Extension
* Barbell Curl
* Hammer Curl
I have not seen many examples of splits that group in this way. Is there something wrong with it?
I am concerned that the deadlift works out the some of the same muscles as the squats, and thus I should not doing Day 1 and 2 on two consecutive days. Is that right?
02-13-2011, 05:40 PM #1
Back+Shoulder / Chest + Arms / Leg Split?
02-13-2011, 05:45 PM #2
- Join Date: Aug 2009
- Location: Pennsylvania, United States
- Age: 23
- Stats: 6'2", 225 lbs
- Posts: 6,833
- Rep Power: 26030
02-13-2011, 05:52 PM #3
02-13-2011, 07:55 PM #4
- Join Date: Feb 2009
- Location: United States
- Age: 28
- Stats: 5'9", 193 lbs
- Posts: 510
- Rep Power: 116
that's the same split i do, except I have a day for abs, and a day for cardio (I have to get to the gym to keep from going crazy) but you may want to throw some more lifts in there. It seems like you only have the minimum amount of workouts to really get anywhere. If you're a beginner it's fine, but once you get used to it, I'd throw some more lifts in there (esp. clean and jerk for your shoulder/back day...probably one of the best mass builders from my experience)We fight til no one can fight us
We live, and no one can stop us
We pull but we're pushed too far
And the advantage is, The bottom line is,
We never had to fight in the first place,
We only had to spit back in their face,
We won't walk alone any longer,
What doesn't kill us only makes us stronger.
02-14-2011, 06:54 AM #5
02-14-2011, 06:56 AM #6
By braindx in forum Injury Recovery And PreventionReplies: 27Last Post: 08-12-2010, 03:19 PM
By rood_boi in forum Workout ProgramsReplies: 3Last Post: 01-08-2009, 06:14 PM
By BernieD in forum ExercisesReplies: 0Last Post: 08-24-2006, 12:32 PM
By mangina in forum Workout ProgramsReplies: 3Last Post: 01-16-2006, 09:28 PM
By bigjoe87865 in forum ExercisesReplies: 8Last Post: 08-14-2005, 07:30 PM