Just looking for some opinions on this split; keep in mind these are exercises I genuinely like doing so if there is a reason as to why you dislike them or would like to suggest a change/replacement please state why. My goal is hypertrophy.
I feel if I like the workout I am more likely to motivate myself to continue to workout.
I am proficient in the gym and I find a 3day split works best for my current schedule (or lack thereof)
Split is:
Chest/tri
Back/bi
leg/shoulder
abs thrown in random and workouts never done on consecutive days, sometimes 2 day rest if life gets in the way of me being able to go to the gym.
Day 1 - Chest/tris
* 3 x 8 Bench press
* 3 x 10 dips (body weight only atm)
* 3 x 8 Incline bench press
* 3 x 10 Dumbbell (or cable) flyes *The reason it is and/or is because I am curious on peoples opinion on which is better or if there is a huge diff between the two. I find the cables work my chest more but again that could just be because I get a bigger ROM when I cross over my chest)
* 3 x 10 Skull crushers
* 3 x 10 Cable tricep pulldown (I could also use free-weights for tricep extension but again I feel like when I use the cable pull I can contract the muscle and get a good pump into it.)
Day 3 - Biceps, Back:
* 3 x 10 Barbell curls
* 3 x 10 Hammer curls
* 2-3 sets of pullups to failure (I'm not sure if the 2 or 3 sets is better, I generally have been doing 3 but if the volume is currently too much I could knock it down to 2. Wouldnt even considering cutting because I love pullups.)
* 2 x 10 Lat pulls
* 3 x 10 Bent-over Rows
* 3 x 8 Barbell deadlifts
* 3 x 10 Barbell shrugs (I'm actually looking for something to replace this as I'm not a huge fan of it but I like the area that it works - traps - and its the only exercise i am proficient in for that area. Also unsure of if this should be on leg/shoulder day?)
Day 5 - Legs/Shoulders
* 3 x 8 Squats
* 3 x 10 Leg press
* 3 x 10 Calf raises
* 2 x 10 Dumbbell lunges
* 3 x 10 side raises
* 3 x 10 shoulder presses
* 3 x 10 db press (I prefer immensely over military or bb press because I find it easier to keep a good form)
The order I listed them isn't necessarily the order I do them in, I generally change the order on a 1-2 week basis as a means to try and trick my muscles.
Does the volume seem like a lot and if so should I lower reps or sets? It usually takes me about an hour to finish a set not counting warm up (I generally do a light jog to the gym, 4-5 minutes tops) and I take about 30-1min between sets and 2-3 minutes between exercises.
I generally "struggle" on the last 1-2 reps of each set but can usually complete with good form. I try to advance the weight once a week or two as long as my reps don't suffer (unable to finish at least 80%)
Criticism/advice/adjustments are all greatly appreciated.
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Thread: 3 day split critique [textbomb]
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07-19-2011, 12:34 AM #1
3 day split critique [textbomb]
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07-19-2011, 01:38 AM #2
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07-19-2011, 09:45 AM #3
I only tried a pull/push/leg for a little while, one I found on this site, and I enjoyed it but I found if I went heavy I would be sore in too many places at once.
I also like the few isolation exercises I have in this, while the big compounds are my major measurers I seem to be having good progress (gains wise) so I feel like this is working.
I think I might cut out the leg presses and do something like 2x10 SLDL since I don't really have too much focusing right on the hammies and I'm scared they will get underdeveloped compared to my calves/quads
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07-19-2011, 09:49 AM #4
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07-19-2011, 07:00 PM #5
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