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  1. #1
    Registered User cgibsong002's Avatar
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    Am I hitting the right muscles? Too much?

    I tried to develop this 3-day split based off a mix of the articles on this site and what I want/need in a routine. I'm 24, been lifting 6 years, just coming off a huge cut. Looking mainly for size. I don't have access to a power rack or a standard bench, so I can't do squats, BB bench, or standard BB military. With the 3 day split, I take rest days as needed to fit my schedule. I usually go something like 2 days on 1 day off, so my routine will end up being a 4-5 day routine before I reset (sometimes it's every other day).

    Legs
    Deadlifts: 2x5
    Lunges: 3x8
    Leg Ext.: 2x10
    GHR/ham curl: 2x10

    Chest/Back:
    DB Bench: 3x5
    BB Row: 3x5
    Db Fly: 2x10
    Pullups: 20 reps

    Shoulders/Arms:
    Power clean/push press: 3x3
    DB Military press: 2x10
    BB Curl: 3x10
    Skull Crushers: 3x10
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  2. #2
    Registered User cgibsong002's Avatar
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    Second post on this, no responses... I doing something wrong here?
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  3. #3
    Registered User chicagojosh's Avatar
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    I'll give you my 2 cents...

    Not enough volume. I just did my chest/tricep day. 13 sets on chest 10 on tricep.
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  4. #4
    Registered User cgibsong002's Avatar
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    Fair enough. That's what I used to do when I was doing a 5 day split (7 day rotation), but I figured this was enough volume for the shorter cycle. I'll probably just throw in an extra exercise per muscle based on how I'm feeling each day.

    Any thoughts on the deadlifts/power cleans? I hear not to deadlift twice per week, which suggests every 3-4 days.. but with my rotation it'll be more like every 4-6 days, so I'm thinking I'll be okay. I was also concerned with the power cleans thrown in there, but at 135lbs I don't really think they'll take a toll the same way deadlifts will.
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  5. #5
    Registered User skk5076's Avatar
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    I dont even know where to begin, I dont even see squats. 6 years of lifting and looking for size? What happened to the big three. Also dont set reps and sets in stone. The reps you have posted are more strength reps which will get you size but why not 8-10 range. leg ext 2x10 wont earn you chit. I think you should make some major adjustments. But I am here to help.
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  6. #6
    Registered User KDG730's Avatar
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    If your focus is mass why are you only on a 3 day split? Unless you can only do 3 days a week i suggest doing a higher volume routine using higher rep ranges.

    This would be good for a beginner but since you have been lifting 6 years im guessing you have decent strength and size already. This looks better for strength rather than a pure mass routine
    POWER BODYBUILDING.
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  7. #7
    Registered User cgibsong002's Avatar
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    Originally Posted by skk5076 View Post
    I dont even know where to begin, I dont even see squats. 6 years of lifting and looking for size? What happened to the big three. Also dont set reps and sets in stone. The reps you have posted are more strength reps which will get you size but why not 8-10 range. leg ext 2x10 wont earn you chit. I think you should make some major adjustments. But I am here to help.
    You can begin by reading the post... LOL. I don't have a rack. I can't do squats. I would if I could, but it is not an option. Same reason I'm doing dumbell instead of barbell bench.

    Also I am interested in strength as well... and part of this is also building a routine that I personally will enjoy. The major lifts I like going heavy. It's fun. That's why most of my stuff begins with going heavy and then I drop the weights for volume work. I can certainly add some additional exercises for extra volume work.

    If your focus is mass why are you only on a 3 day split? Unless you can only do 3 days a week i suggest doing a higher volume routine using higher rep ranges.
    Honestly I just kind of figured the quick turnaround would make up for that. Instead of 5 day split you hit everything more often. Seems to me like more and more people are recommending against 5 day splits. Is this inaccurate? Just seems to me like you're wasting a bit of time and effort trying to destroy a single muscle on a day and then not hit it again for a week. Also, I can't do a standard M-F routine, as I occasionally have to take days off as needed. So a 5 day split could turn into an 8-day routine. Idk am I really that far off here? Seems pretty standard to me to be hitting 2 groups a day, no?
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  8. #8
    Registered User cgibsong002's Avatar
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    bump
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  9. #9
    Registered User cgibsong002's Avatar
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    again
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